Post by liam on Feb 4, 2016 12:46:49 GMT
Warm Up
10 minutes spinning @ 90RPM building to 65% MHR (130bpm)
4 x 1min single leg spinning
First set
3 x 2min at 60% - working gears and turbo to hit 60RPM
Second set
1 x 4min with hill – 85% after 2 min & 90 RPM
90sec recovery
1 x 3min flat – 85% after 2 min & 90 RPM
90sec recovery
4 X 20sec bursts off 60sec from 60 RPM out of saddle to 100 RPM seated
4 minutes rest
Repeat second set 3 times
Cool Down
10 minutes easy spinning, includes 3 x 90sec @60%
Reduce heart rate gradually to 100bpm
10 minutes spinning @ 90RPM building to 65% MHR (130bpm)
4 x 1min single leg spinning
First set
3 x 2min at 60% - working gears and turbo to hit 60RPM
Second set
1 x 4min with hill – 85% after 2 min & 90 RPM
90sec recovery
1 x 3min flat – 85% after 2 min & 90 RPM
90sec recovery
4 X 20sec bursts off 60sec from 60 RPM out of saddle to 100 RPM seated
4 minutes rest
Repeat second set 3 times
Cool Down
10 minutes easy spinning, includes 3 x 90sec @60%
Reduce heart rate gradually to 100bpm