4×7-Minute Over-Threshold Turbo Session

Session Overview

This 60-minute turbo session targets the zone just above your Functional Threshold Power (FTP), placing the metabolic stress that builds lactate tolerance and neuromuscular power. It suits intermediate triathletes in peak race preparation who want to push their bike power ceiling beyond what standard threshold work achieves.

What You’ll Need

• Turbo trainer or smart trainer
• Power meter or heart rate monitor
• Water bottle and cooling fan
• Cycling shoes and helmet (if required by your trainer setup)

Warm-Up (12 minutes)

Ride 8 minutes at Zone 2 (easy, conversational), then 4 minutes of 30-second spin-ups at 100+ RPM alternating with 30 seconds easy. Finish with two 30-second efforts at 95–100% FTP to prime the neuromuscular system before the main set begins.

Main Set

Complete 4 rounds of 7 minutes at 102–108% FTP with 4 minutes of easy Zone 2 recovery between each interval. These efforts should feel hard from the first minute — not a sprint, but distinctly uncomfortable. The rest is deliberately generous to allow full repetitions at quality power.

• Interval 1: 7 min at 102–108% FTP
• Recovery: 4 min Zone 2 easy spin
• Interval 2: 7 min at 102–108% FTP
• Recovery: 4 min Zone 2 easy spin
• Interval 3: 7 min at 102–108% FTP
• Recovery: 4 min Zone 2 easy spin
• Interval 4: 7 min at 102–108% FTP

Cool-Down (10 minutes)

Spin easy at 90+ RPM in Zone 1–2 for 10 minutes, allowing your heart rate to drop below 120 BPM before stopping. Stretch hip flexors, quads, and calves after dismounting.

Coaching Notes

• Without a power meter, target an effort where you can say three words but not a full sentence
• Keep cadence above 85 RPM throughout — avoid grinding low gears at high power
• To make it harder: increase to 110% FTP or add a fifth interval with the same rest
• To make it easier: reduce to 100% FTP and extend recovery to 5 minutes between intervals