Decent turbo workouts

[lukefreeman]

There's obviously some science to the likes of Sufferfest or Zwift intervals whatever, but I'm more about sitting on turbo, sitting at a power for x time, and listening to music. No visual interruptions.......

Anyway, what workouts do you guys recommend?

Here are some I do at mo:

. 2 x 20 @ 100%, 600RI
. 4min100%, 3min120%, 3min120% x 3 (90RI)
. (3min105%,1min110%, 1min125%) x 8, (300RI)
. 3 X 10 @ 110%, 300RI

[Pothole Racing]

I usually stick on GCN training videos-
https://www.youtube.com/playlist?list=PLUdAMlZtaV1...

Easy to watch and follow, nice having someone telling you what to do and pushing you along a bit!

[anonymous-user]

There are loads on British cycling website, I pick and choose a session based on how I feel rather than follow a specific programme but they are very good whichever way you want to do it

[Matt_N]

I've done the following a few times, posted by Yanto Barker on Strava:

10 min Z2 warm up
15x 30 seconds Z4 high cadence with 30 seconds rest between each
4x 5min efforts consisting of:
1min Z5
1min Z4
1min Z3
1min Z4
1min Z5
5 mins Z1 recovery between each set
5 mins Z1 recovery at end to warm down

I'll admit I've only done 2 of the 5 min blocks before giving in.

[langy]

I used the GCN training videos for 2-3 winters and found them very good.
This year I’ve signed up to TrainerRoad for a bit more structure. I also updated my dumb turbo to a Wahoo Kickr

[Crazycraig]

If you wan to use the GCN workouts with Trainerroad and power, here's the link to the GCN workouts on Trainerroad. Train with GCN (Workouts)

[S6PNJ]

When I was a (Keiser) spin instructor, I used https://www.pedal-on.com for training tips and programmes. Some forums are open to browse, some are only for registered users (free to register). I used/taught one called Cycle Camp - a 15 week programme about 4 times (over a 15-16 month period or so) If you register, you'll find it here: (it's not a simple case of copy paste else I'd pt it up here.)

Forum > Training With POWER > POWER Profiles > Cycle Camp Week 1

[langy]

Crazycraig said:

If you wan to use the GCN workouts with Trainerroad and power, here's the link to the GCN workouts on Trainerroad. Train with GCN (Workouts)

Nice. Will give one of those a try

[JEA1K]

I only do 2 different types of trainer rides .... match burning and steady state efforts.

Match burning is

Step 1 - 10 min warm up
Step 2 - 13 x 30 seconds Vo2 max (approx 120% of FTP) with 15 seconds rest between each effort
Step 3 - 3 min rest in zone 1

Repeat step 2 & 3 twice more, then have a 5 min cool down. Thats 50 mins and you could feel like you've had a workout but shouldn't cause much fatigue to train again next day.

Steady state is

10 min warm up
20 mins in zone 4 (280w - 300w or me)
5 mins in zone 1
20 mins in zone 4
5 mins cool down

Also I do a tempo version of this (usually Fridays before a long/hard ride Saturday) which requires me to do 20 mins in zone 3 instead of zone 4, so more like 240w - 260w.

So at present I do 2 x match burning per week, and two steady state sessions with the Friday version at tempo.

[indigorallye]

I like the CTXC videos
https://www.youtube.com/user/CTXCvideos/videos