Session 4 - Speed/Threshold
TYPE
duration
social
Purpose

To increase your threshold capacity with a limited amount of training time.

Key Points
  • This session can be completed on a road or time trial bike. Use a time trial bike to be more specific if there is a race imminent.
  • Keep your upper body as still and relaxed as possible.
  • Lock out your core and generate power through your mid-section and hips. Try and move only from the hips down.
  • Pick an appropriate gear and resistance on the trainer to stay within target cadence range.
The Session
WARM UP = 20MINS

10min Moderate aerobic spin.
5mins: 5 x (30sec hard effort, 30sec easy spin)
5min Easy spin

MAIN SET = 20MINS

20mins: 10 x (1min hard effort @ 90 to 100rpm, 1min easy spin)
(The highest effort level you can sustain for 1min)

COOL DOWN = 5MINS

5 min Easy spin

Access The Session Via...
Download

Download the video/session directly to your computer, tablet or smartphone. The MP4 file will work with any machine or media player.

Listen

Download the "audio only" version onto your smartphone/music device. You will then have the ability to do the session anywhere!

Read

Download the session in written pdf form. You can then take this anywhere with you with no need for electronic devices.


DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions
© Copyright Sansego Pty Ltd | Consult your healthcare professional before beginning any training or coaching program.