Find answers, ask questions, and connect with our
community around the world.

Forums Forums The Gym How to use a turbo trainer

  • How to use a turbo trainer

     Adaminnotts updated 6 years, 9 months ago 4 Members · 13 Posts
  • Will

    Member
    17 September 2013 at 7:01 pm

    Bought a TT for the winter and used it tonight for the first time (as it was pissing down). It’s hard work – no coasting, no stops and no wind to cool me down.

    The thing is I’m not quite sure how to use it correctly. Do you stick it in a mid range gear and alter the resistance (5 settings) or do you find a resistance that suits you and go up and down the gears ?

  • Gunner

    Member
    17 September 2013 at 7:13 pm

    Ideally a Turbo Trainer should go hand in hand with a heart rate monitor.

    okay, here’s a quick description of some of my turbo workouts.

    2 x 20’s

    Constant resistant on turbo, using only gears throughout.

    10 minute warm up, working up through the gears to achieve approx 80% max heart rate for the last few minutes.

    20 minutes at 90% of maximum heart rate.

    4 minutes recovery at 73-80% of max heart rate.

    20 minutes at 90% of maximum heart rate.

    good cool down working down through the gears.

    CLIMBS session.

    7 minute warm up

    1 minute at 84% of max heart rate

    1 minute recovery

    repeat this another 4 times.

    then 4 minutes recovery.

    8 minutes at 84-90%

    4 minutes recovery

    repeat this 3 times,

    Then cool down.

    Hope that’s fairly clear, you can always add extra blocks of effort if you feel so inclined.

  • Will

    Member
    17 September 2013 at 7:31 pm

    Thanks for that Gunner.

    Do you use a constant resistance for the climbs session as well ?

    For max heart rate do you use 220 – age ?

    I’ll give the 2 x 20 a go next time.

    I only did a 30min session tonight and was surprised how difficult it was considering I am happy to do 30mile + off road.

  • Gunner

    Member
    17 September 2013 at 7:50 pm

    Thanks for that Gunner.

    Do you use a constant resistance for the climbs session as well ?

    For max heart rate do you use 220 – age ?

    I’ll give the 2 x 20 a go next time.

    I only did a 30min session tonight and was surprised how difficult it was considering I am happy to do 30mile + off road.

    Have a look here:

    http://www.mtbe.co.uk/heart-rate-training-zone-calculator-and-training-resource-t11112.html

    I use a constant resistance and use my gears.

  • Will

    Member
    17 September 2013 at 9:12 pm

    Thanks, very interesting if a lot to take in 😕

  • Will

    Member
    19 September 2013 at 7:12 pm

    I did the 2 x 20 tonight using the MHR calculation in the link you gave me. This meant I had to get my HR to 160 (90%) for 20 mins. The max I could get to was 149 and I could not sustain that for 20 mins more like 143. My average resting HR (which I take most days) is quite low at 49 so 143 is way above that and must mean Im working hard

    I’m not sure what this all means – good heart and shite legs perhaps 😳

  • Gunner

    Member
    19 September 2013 at 8:21 pm

    ………….. so 143 is way above that and must mean Im working hard

    Not hard enough though I’m afraid, you really want to be hitting that 160ish mark, this will lead to big improvements in fitness, stamina and weight loss.

    No one would expect you to manage it straight away, but it’s something to work to and give you focus and purpose for your use of the turbo rather than just sitting on it and twiddling with no purpose.

  • Will

    Member
    19 September 2013 at 8:50 pm

    I’m surprised your resting HR has no bearing. In one of the articles you linked to it told you to find your average resting HR but then never did anything with it.

    Good job I asked about how to calculate MHR because if I had stuck with 220 minus age way of establishing it I would have been spot on with 148.

    I like the idea of improving fitness and stamina but I don’t need the weight loss bit. It will be interesting to see how it goes over the winter.

  • opm

    Member
    19 September 2013 at 9:57 pm

    Sorry to hijack thread but just got myself a cheap exercise bike for winter and reckon I can do some of them workouts that Gunner described on that-don’t have a HRM but sure i can sort of guess when I am at 80% max rate 😆

  • Will

    Member
    20 September 2013 at 7:22 am

    I doubt you could, I was very surprised how low mine was when I was flat out. You can pick up HR monitors for less than a tenner at Aldi when they have cycle/running sale on. The quality seems okay and the read out is comparable with a decent one that I also have.

  • opm

    Member
    20 September 2013 at 9:14 am

    Other year I had a HRM for a while till it broke and when i pushed hard up cardiac hill my heartbeat would sometimes go over 200 BPM but that was at a pace I couldn’t keep up for long tho, if i remember right on a hardish ride it would tend to average around the 160BPM over say a 2 hour ride.

  • Will

    Member
    20 September 2013 at 9:50 am

    I thought I was reasonably fit but i’m starting to think not 😥 I’m quite happy doing 30mile over the Chase but perhaps I’m not pushing myself hard enough.

  • Adaminnotts

    Member
    20 September 2013 at 7:26 pm

    Ideally a Turbo Trainer should go hand in hand with a heart rate monitor.

    okay, here’s a quick description of some of my turbo workouts.

    2 x 20’s

    Constant resistant on turbo, using only gears throughout.

    10 minute warm up, working up through the gears to achieve approx 80% max heart rate for the last few minutes.

    20 minutes at 90% of maximum heart rate.

    4 minutes recovery at 73-80% of max heart rate.

    20 minutes at 90% of maximum heart rate.

    good cool down working down through the gears.

    CLIMBS session.

    7 minute warm up

    1 minute at 84% of max heart rate

    1 minute recovery

    repeat this another 4 times.

    then 4 minutes recovery.

    8 minutes at 84-90%

    4 minutes recovery

    repeat this 3 times,

    Then cool down.

    Hope that’s fairly clear, you can always add extra blocks of effort if you feel so inclined.

    Or……. Stop being a fair weather rider… And hit them hills!

Viewing 1 - 13 of 13 posts
Original Post
0 of 0 posts June 2018
Now

New Report

Close