Turbo Session - 09 Mar 2017

[liam]

Warm Up



5 minutes spinning @ 90RPM building to 65% MHR (130bpm)



3 x 1min out of saddle – 70 RPM



Single leg drills



- 6 x single leg - 30sec @90 RPM (30 sec rec)



95RPM with feet together



(15min)



Build set



1 x 3min at 75% - last 30sec high cadence to finish at 80%

1 x 2min at 75% - last 30sec high cadence to finish at 80%

1 x 1min at 75% - last 30sec high cadence to finish at 80%

60 sec recovery



Repeat once

2min break



(20min
)


Main set



6 x 4min 80% MHR & 90 - 95 RPM for first 2 min

100RPM 2:00 – 2:30 (85% MHR)

105RPM 2:30 – 3:00 (90% MHR)

110RPM 3:00-3:30 (95% MHR)

115RPM 3:30 – 4:00 or failure

2:30 min recovery between intervals

(39min total)





Cool Down



10 minutes easy