Turbo Sessions

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### HIM + Tempo (66,5 min) ### 
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10 min w/u - Build to 200w
3 x (30 seconds max 30 seconds easy)
10 min HIM effort (220w)
2 min Easy
3 x (4 min Hard (265w), 2 min Easy)
10 min HIM effort (220w)
2 min Easy
5 x (1:00 Max, 00:30 Easy)
5 min w/d

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### Turbo X (49 mins)###
########################

Wu) 10:00 (build to 200w)
3 X 30″ max effort on 30″ rest.
5:00 best effort (110% FTP) with cadence 90 revs.
1:00 easy high cadence.
5:00 best effort again.
1:00 rest.
5:00 best effort
1:00 rest.
3 X 1:00 wall-sits
1:00 spin easy.
5 X 1:00 maximum effort on 30″ rest
Cd) 5:00

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### Turbo XX (2h 30 mins)###
############################

Wu) 20:00 easy slowly elevating to, then holding, HR to 140-145.
5 X 5:00 at Z3HR 160-165 on 2:00.
5 X 4:00 at Z4HR 165-170 on 2:00.
5 X 3:00 with the first and last 30″ standing and Z4HR 165-170 on 2:00.
5 X 2:00 with the first 30″ standing then Vo2 max efforts on 2:00.
5 X 1:00 standing big ring (ME) on 2:00 at 100+ revs.
Cd) 5:00

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### Russian Sprint Pyramid (51 min.) ###
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10 min w/u @ 145 bpm

05/55 (Seconds, Hard@110rpm/Easy)
10/50
15/45
20/40
25/35
30/30
35/25
40/20
45/15
50/10
55/05
60/00

2 min Easy
4 min TT
2 min Easy
4 min TT
2 min Easy

55/05 (Seconds, Hard@110rpm:Easy)
50/10
45/15
40/20
35/25
30/30
25/35
20/40
15/45
10/50
05/55
00/60

3 min w/d

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### E-M-H-R Pyramid (51 min) ###
################################

Split each interval into 4 sections 1/4 Easy(140+), 1/4 Mod(152+), 1/4 Hard(162+), 1/4 Recovery

10 min w/u – Build HR to 140-145

1 min (0:15/0:15/0:15/0:15)
2 min (0:30/0:30/0:30/0:30)
3 min (0:45/0:45/0:45/0:45)
4 min (1:00/1:00/1:00/1:00)
5 min (1:15/1:15/1:15/1:15)
6 min (1:30/1:30/1:30/1:30)
5 min (1:15/1:15/1:15/1:15)
4 min (1:00/1:00/1:00/1:00)
3 min (0:45/0:45/0:45/0:45)
2 min (0:30/0:30/0:30/0:30)
1 min (0:15/0:15/0:15/0:15)

5 min w/d

#######################
### Crit Session (56 min) ###
#######################

10 min w/u
7x(2 min Hard, 1 min easy)
3 min easy
3x(2min<2x[30sec SS,30 sec Hard]>, 1 min easy)
3 min easy
5x(1 min Max, 30 sec easy)
2-8 min w/d



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