We continue our 12 Days of Christmas indoor training special with a turbo session which packs a bit of everything into 1hr, including pedalling technique, leg speed, strength, power and sustained effort.
Between 25 December and 5 January we'll be bringing you a new indoor training session each day, to get you raring for the coming tri season.
Warm-up
10mins easy spinning.
Main set
10mins spin-ups. With resistance and gear fairly low, stay seated and spin up to maximum cadence. Hold the cadence up to 30secs and recover at an easy spin for the rest of the minute.
10mins mixed climb. Crank up the resistance to high and find a gear that allows you, when working fairly hard, to maintain 80-90rpm. Climb seated for 1min and then, having clicked up a couple of gears, climb out of the saddle and keep alternating.
10mins big gear sprints. Recover spinning easily for 1min at the end of the climb, and then select high resistance and a big gear. From a standing start, sprint out of the saddle to get on top of the gear and then sit down and maintain the sprint. It should be a 100% 30sec effort. Rest completely for 90secs between efforts.
10mins time trial. At medium resistance and gearing that allows you to work hard, but sustainably, at 90-100rpm ride a consistent 10mins. Try to make your effort constant without any tailing off.
Cool-down
10mins easy spinning.
Look out for tomorrow's session, a treadmill running session for Olympic-distance specialists