On Demand Turbo Sessions

Welcome to the On Demand Turbo session section.  Here you will find a small library of sessions for use when you aren’t able to make a class, but would still like a well structured and purposeful workout to do.

We have Sweetspot & Threshold sessions, VO2max & Sprints sessions and Endurance & Tempo sessions for you to pick from.  Below is the full list and a little bit of a description of each:

Sweetspot & Threshold

3 x 8min @ Threshold

This is a ‘benchmarking’ session, with some longer steady state efforts at 100% of FTP.  We recommend performing the 8min efforts out of ERG mode and focusing on producing power as smoothly as possible  through a nice high cadence.  Get through a session like this comfortably and it indicates you might be ready for an FTP or Full Spectrum Performance Test.

Threshold build & VO2 finish

Here we build through Zone 4 over the course of two 9min build sections.  We then finish off with a 2.5min burst at VO2max power to round things off.  The idea behind this session is to demonstrate how wide a power range Zone 4 is, and we are teaching your body that you have gears within gears.  Do your best to keep your cadence high throughout as build sections often incline riders to slow their cadence and sit in a big gear to push a higher power. Resist that and try to keep your leg speed high.

Threshold pyramid

An old school and simple session but incredibly effective. With these variable Threshold efforts you will be accruing a lot of quality time on the envelope of your aerobic threshold, encouraging it higher without it being one long drag.

Sweetspot to Threshold step up

In this session you will learn a lot about the benefits of Sweetspot, which is an effort just under your aerobic threshold at about 90% of FTP where you can enjoy much of the training effect of working at your FTP, but with less of the physiological cost. Here we are in time trial mode, so try to hold an aerodynamic position for as much of the Sweetspot intervals as possible and then we step up to 100% of FTP to drive it home as we would in a time trial.

Broken Threshold builds

Such a great session for teaching you that you can recover on the move. These build sets are broken up by high powered efforts and it’s a real challenge to recover from the sprints whilst still building through the training zones.  A really good one for those with bike racing aspirations

VO2max & Sprints

2min TTs

These efforts are at around 115% of FTP so well into the VO2max zone but we have kept them short, so it’s a good introduction to supra-threshold training.  There’s then a 6min effort at the end which is lower power and more of a trawl.  A good session for learning to become comfortable being uncomfortable.

6min TTs

These longer VO2 efforts are a good example of application to race scenarios.  It’s very common in a bike race that you will need to spend extended periods above your aerobic threshold and this session helps you experience that and get the biggest conditioning effect possible.  The double benefit of a session like this is it will do wonders for helping to lift your aerobic threshold and boost that FTP.

5, 3 and 2min TTs

In this session we have a nice mix of VO2max based efforts.  This session will go some way to teaching you that even above Threshold, you still have gears within gears and different levels you can call upon even when truly suffering.

Anaerobic Capacity 2 & 1min intervals

With this session we are working on Zone 6 type power i.e. long sprints.  Run this session out of ERG mode so it doesn’t limit your power or drag your cadence down.  It’s very simple, hit the 2 and 1min efforts as hard as you can.  Suggest picking a pan flat course for this one.

Calm before chaos

This session is all about the sprints. Some short and some longer but the goal, to improve your top end power. Run out of ERG mode for this one, so it doesn’t limit your effort.

Endurance & Tempo

2min TTs

These efforts are at around 115% of FTP so well into the VO2max zone but we have kept them short, so it’s a good introduction to supra-threshold training.  There’s then a 6min effort at the end which is lower power and more of a trawl.  A good session for learning to become comfortable being uncomfortable.

6min TTs

These longer VO2 efforts are a good example of application to race scenarios.  It’s very common in a bike race that you will need to spend extended periods above your aerobic threshold and this session helps you experience that and get the biggest conditioning effect possible.  The double benefit of a session like this is it will do wonders for helping to lift your aerobic threshold and boost that FTP.

5, 3 and 2min TTs

In this session we have a nice mix of VO2max based efforts.  This session will go some way to teaching you that even above Threshold, you still have gears within gears and different levels you can call upon even when truly suffering.

Anaerobic Capacity 2 & 1min intervals

With this session we are working on Zone 6 type power i.e. long sprints.  Run this session out of ERG mode so it doesn’t limit your power or drag your cadence down.  It’s very simple, hit the 2 and 1min efforts as hard as you can.  Suggest picking a pan flat course for this one.

Calm before chaos

This session is all about the sprints. Some short and some longer but the goal, to improve your top end power. Run out of ERG mode for this one, so it doesn’t limit your effort.

Uploading the session to RGT

Once you have selected the session(s) you want, click on the session description and download the .mrc file.  Download it onto your device and then simply email the file to workouts@rgtcycling.com from the address that you have an RGT account with and in around 5mins, it will appear in your workout library in the RGT app.

All you need to do then is choose the relevant workout, pick a course and get stuck in!

Please note, you may require a premium RGT account in order to upload workouts and choose the course you want to ride.