Training on the turbo trainer can be boring, so it is best to devise a program that is complex and keeps you thinking. Not only does this help you get the best from your physical workout, it also helps keep your mind occupied.
The best way to approach turbo training is a pyramid session - one that starts out gentle, works up and then cools down.
THE PYRAMID WITH SPRINTS
1-10 mins: gentle
10-20 mins: work up tempo so you sweat
20-30 mins: hard but not so hard that tempo reduces throughout the 10 mins
30-35 mins: gentle and ease off
35-45 mins: every 1 minute up speed, and the last 10 seconds sprint, then 1 min easy, and repeat
45-55 mins: gentle
55-60 mins: spin with little pressure to get heart rate down.
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