Emma Jeffcoat Indoor Bike Training Turbo Trainer Session Super League Triathlon

Indoor Bike Workout: Emma Jeffcoat’s Top 1 Hour Turbo Trainer Session

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Super League Triathlon’s stars know a thing or two about training to get fit and to get fast.

Australian powerhouse Emma Jeffcoat is one of the strongest riders on the circuit and has given us her favourite 1 hour turbo session to focus on building strength.

Warm up

  • 10 minute spin
  • 3×1 minutes build from easy to hard
    30 seconds easy spin between builds
    30 seconds reset

Main set

4 sets of:

  • 6 minutes hard at a low cadence (40-60 rpm) and high power

Straight into…

  • 4 minutes easy at a high cadence (90-110+ rpm) easy power over spinning the legs


5 minute spin

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