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

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

Cooldown

5 minute spin

 

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Workout with @emmajeffcoat 🚴🏻‍♀️🔥⁣ ⁣ Hit save on this strength session and get ready for a sweat fest 🙌🏻 – it’s probably a little easier if you can find a similar turbo view 😅 🌊 🚴🏻‍♀️ ⁣⁣ ⁣ ⁣⁣ #zwift #zwiftcycling #bicycle #specialized #swiftbikes .⁣ .⁣ .⁣ .⁣ .⁣ #SuperLeagueTriathlon #specializedbikes #swiftcarbon #WorldTriathlon #3athlonlife #Running #Triathlete #SwimBikeRun #Strava #Garmin #RoadCycling #Runner #InstaRunners #CrossCountry #Fitness #Cycling #Bike #Training #Sport #TriLife #TriathlonTraining #RunnersCommunity

A post shared by Super League Triathlon (@superleaguetriathlon) on Jun 30, 2020 at 1:11am PDT