The weather is pretty crappy here at the moment and I don't have the most faith my winter gear to keep me warm, especially my feet!
I wanted to give the turbo a bit of a go whilst I have the facility before having to return it and helpfully coach Dan has lent me a binder of workouts to help me develop my leg endurance before the olympic triathlon in July.
Workout:
warm up: (17 mins), 5 mins easy pedal, 3x (1 min right leg, 1m both legs, 1 min left leg, 1 min both legs)
main: 30 mins (z2, rpe 10-12/20) 95 rpm with alternating l/r leg (30 seconds) every 10 mins
warm down: 5 mins at 90 rpm
using little 15 for the warm up and main set, little 17 for the warm down.
Went for a quick 5 minute run after the set to get used to running on cycle legs, average 4:16/km with no aches.
Used my garmin to keep track of my heart rate, although I haven't got a cadence sensor as yet to measure my rpm or distance.
garmin: https://connect.garmin.com/activity/287674205
split 1: warmup - average hr: 117, max 140
split 2: main - average hr: 142, max 153
split 3: warm down - average hr: 141, max 153
split 4: run - average pace: 4:16/km, average hr: 169, max: 224 bpm
