Week 1 - Turbo session on bike.
Warm up 10 mins easy at 70% Hr low gears.
4 Standing start sprints 53 *12 for 10 seconds each only with 1 min recoveries.
5 mins easy.
Right leg pedalling only for 60 revs med gear 1 min easy then left leg pedal only 60 revs then 3 mins easy
10 mins 53 *12 high resistance low cadence at HR 80%.
3 mins easy.
Then repeat 4 standing start 10 sec sprints 53 *12.
Warm down 5 mins easy.
Sprints and low cadence/high resistance sets should be done with full resistance on turbo trainer.

Week 2- Turbo Session on bike

Warm up 10 mins easy at 70% Hr low gears.
5 Standing start sprints 53 *12 for 10 seconds each only with 1 min recoveries.
5 mins easy.
Right leg pedalling only for 60 revs med gear 1 min easy then left leg pedal only 60 revs
Then 3 mins easy.
12 mins 53 *12 high resistance low cadence at HR 80%.
3 mins easy
Then repeat 5 standing start 10 sec sprints 53 *12.
Warm down 5 mins easy.

Week 3 - Turbo Session on bike

Warm up 10 mins easy at 70% Hr low gears.
6 Standing start sprints 53 *12 for 10 seconds each only with 1 min recoveries.
5 mins easy.
Right leg pedalling only for 60 revs med gear 1 min easy then left leg pedal only 60 revs
3 mins easy.
12 mins 53 *12 high resistance low cadence at HR 80%.
3 mins easy
Then repeat 6 standing start 10 sec sprints 53 *12.
Warm down 5 mins easy

Week 4 - Turbo session on bike

Warm up 10 mins easy at 70% Hr low gears.
6 Standing start sprints 53 *12 for 10 seconds each only with 1 min recoveries.
5 mins easy.
Right leg pedalling only for 60 revs med gear 1 min easy then left leg pedal only 60 revs then 3 mins easy
14 mins 53 *12 high resistance low cadence at HR 80%.
3 mins easy
Repeat 6 standing start 10 sec sprints 53 *12.
Warm down 5 mins easy.

Week 5 - Turbo session on bike

This one is only suitable if you have a good base fitness and have completed the 1st 4 weeks
of strength sessions. This will be focusing on speed and maximal intervals.
It can also be done as an outdoor road spin.

Warm up 15 mins easy.

On flat 30 second rolling start sprint 53 *14 as hard as you can with 5 min
recovery then repeat twice.

10 mins easy.

Then on flat 10 mins 53 * 15/16 at 90% Hr

5 mins easy

5 mins 53 *15/16 at 90% Hr.

10 mins easy

Repeat 3 rolling start 30 sec sprints as earlier.

Warm down 15 mins.