20 min warmup
5 x 1min spin fast in low gear/1min rest (maintain perfect form)
10 min steady
5 x 30 sec spin fast in hard gear/1min rest (very hard effort)
Steady effort for the rest of the hour
60 minutes total
Without knowing anything else, like how that fits into the rest of my week, how well does that work for a trainer session?
It’s got some spinning in there to work on form and it’s got a little big gear work to help power. Would this be an efficient use of an hour?
20 min warm-up? Personally I find it to long.
Petra
really? that’s what my coach gives me as a w/u on the trainer.
IMO it’s a bit of a mixed bag, and I prefer sessions that focus on a particular aspect (usually improving aerobic efficiency at this time of year). You might try this:
5mins easy
5mins as 15s spin fast 45s easy
5mins start 53x16 and shift up one gear each minute, maintaining fairly constant cadence.
30-40mins at about 50TT best effort (CP120 or tri equivalent, which is about Oly distance race pace, or a little harder)
5-10misn easy spin and calf stretches