Turbo Trainer Interval Sessions:
When I first got my turbo trainer I spent hours researching and trying to find interval sessions which I could quickly add to my Garmin 500 for the winter season.
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What I have below is a few sessions ranging in distance which I set up in Garmin Connect for my Garmin GPS device. Some are great for after work, one works great for lunch breaks (if you can get home in time) and the other even emulates a ride I do on weekends around Winsdor.
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Intervals are defined in time or distance and generally have a heart rate zone (HRZ) associated with them. The heart rate zones are calculated based on the max heart rate you input to Garmin Connect.
Lunch session (42min):
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If you live close to work, work from home or just fancy a short interval session to get the blood flowing this could be the session for you. Lasting 42 minutes and cycling through a range of heart rate zones this is a great session for beginners up.
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Lunch session details:
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Warm up - 5 minutes HRZ 2
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Repeat 2 times:
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Bike - 5 minutes HRZ 3
Recover - 1 minute HRZ 2
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Repeat 5 times:
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Bike - 3 minutes HRZ 4
Recover - 1 minute HRZ 3
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Cool Down - 5 minutes HRZ 2
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Mid level session (1hr 8min):
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This session is a bit longer than the lunch session and offers an increase in riding time and distance travelled. I use this session every second day mixing the harder level session in to keep the cardio up all week when the winter comes around. I've aptly renamed this "Pussy Intervals" as my experience and fitness has improved.
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Mid level session details:
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Warm up - 15 minutes HRZ 1
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Repeat 3 times:
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Bike - 5 minutes HRZ 3
Recover - 1 minute HRZ 2
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Repeat 5 times:
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Bike - 3 minutes HRZ 4
Recover - 1 minute HRZ 3
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Cool Down - 15 minutes HRZ 2
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Harder level session (1hr 21min):
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This session is harder still. A longer time with longer intervals and shorter warm up and cool down to enhance your workout. This is the second session I created after the mid level session. As I got better I found mid level to be too easy and wanted a challenge.
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Harder level session details:
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Warm up - 10 minutes HRZ 1
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Repeat 3 times:
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Bike - 5 minutes HRZ 3
Recover - 1 minute HRZ 2
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Repeat 5 times:
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Bike - 5 minutes HRZ 4
Recover - 2 minute HRZ 3
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Bike - 5 minutes HRZ 3
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Cool Down - 10 minutes HRZ 1
Outdoor session (85km+):
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The beheamoth! This session emulates a ride I do around the Windsor/Maidenhead area. Originally an Evans Ride It Sportive, it has become a regular for my friends and I. Featuring some small climbs this ride is nothing a mid level cyclist would fear. This session can take upwards of 3 hrs to complete. Do so if you want a true challenge. Have plenty of gels and water on hand and remember to use the breaks to get off the bike and move around!
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Outdoor session details:
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Warm up - 5 minutes (no HRZ)
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Bike - 5km HRZ 1
Bike - 5km HRZ 2
Bike - 5km HRZ 2
Bike - 5km HRZ 4
Bike - 5km HRZ 2
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Rest - 5 minutes
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Bike - 5km HRZ 3
Bike - 5km HRZ 3
Bike - 5km HRZ 2
Bike - 5km HRZ 2
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Rest - 5 minutes
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Bike - 5km HRZ 3
Bike - 5km HRZ 2
Bike - 5km HRZ 3
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Rest - 5 minutes
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Bike - 5km HRZ 3
Bike - 5km HRZ 4
Bike - 5km HRZ 3
Bike - 5km HRZ 4
Bike - 5km HRZ 3
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Cool Down - 5 minutes HRZ 2
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