Any good turbo workouts out there?

[Steve Austin]

Its that time of year again. The time when I get all excited about turbo training in the evenings, so... What workouts do you use?
any good free workout websites?

Please save me from pyramid intervals for this winter!

 

[Dave5N]

Russian steps?

 

[mr Mag00]

i dont have any form of timing, yet for intervals, which watch or such device do you use steve?
so wearing mp3 or used to be walkman , i usually warm up during a couple of songs maybe 3 somewhere between 10-15 minutes. then alternate songs i work, recover, work, recover. usually a minumum of 5 sets depending on how i feel. mixing music styles or artists means i get varying work/ recovery periods. its not scientific but it works...
sometimes i pop a dvd in laptop and just sit there spinning gently whilst watching a movie

 

[Monkey Boy]

5min warm up
20 mins at 60-70% MHR, 90+ cadence
20 mins at 90% MHR, 70 cadence (I hate that bit)
15 mins at 60-70% MHR, 90+ cadence
....and other variations on this theme...

mp3 player is essentail
Warm bath....off to bed to sleep like a little lamb.

 

[Brahan]

10 mins warm up
30 secs full on followed by 30 secs low x 10
10 minutes medium power
30 secs full on followed by 30 secs low x 10
10 minutes cool down, light spinning

It's not very scientific and I havent been training very long but I've done this twice a week and have found significant improvements.

 

[fossyant]

Best one..bin the turbo...commute.... no possibility of an excuse... ride..ride..ride...

 

[fossyant]

I hate turbo sessions, as you need to think about what you are doing.....

Commuting...concentrate on pedalling, accelerating from lights etc... proper intervals..... aim to kill yourself every ride..... it does work really well !!

It helps if you have a reasonable commute - I know London and lights can be a pig, but my South Manchester commute can be hard work - i.e. long enough to be up to a full work load before stopping, and starting again....

 

[jimboalee]

Monkey Boy has the right idea.

Mix it up a bit.

Always do a good warmup.

On a MS Excel worksheet, create a table with a random number generator. In each row, type in a 'stage of a routine'.
Using a simple Macro, do a random select & sort to give you a different workout each session.

Use the same method as your 'Lottery number selector' worksheet...

PS, an ice-bath is better for the muscles.