Turbo Session - Thursday 8th January 2015

[liam]

Thursday 8th January 2015



Session based on % of Max Heart rate 185 bpm



Warm Up

10 minutes spinning @ 90RPM working through gears.



Target heart rate is 145 bpm (75%) at end of interval.





Main Set



Target heart rate 125bpm (65%) in recovery and to hit 155 (85%) within 90sec of each interval and hold to end.



• Interval 1 - flat 2min

• Interval 2 - 5min with 15sec HA after 2 ½ min

• Interval 3 - flat 2min

• Interval 4 - 6min with 15sec HA after 3 min

• Interval 5 - flat 2min

• Interval 6 - 7min with 15sec HA after 3 ½ min

• Interval 7 - flat 2min

• Interval 8 - 8min with 15sec HA after 4 min

• Interval 9 - flat 2min





Short recovery – 60 seconds only…..



Main session time 46min





Cool Down

10 minutes easy spinning

Reduce heart rate gradually to 100bpm

[hani]

Please remember to cancel your spot if you can't make it and mention whether or not you're having club turbo :-)

[dmacnally]

My spot + turbo is free this week.

[Frank]

my spot space only is free, damn work

[andrewboyle]

My spot is free this week. I use my own turbo.

[Andrew]

I've hurt my knee so my spot + turbo is free tonight

[valerie]

Apologies for short notice but my spot without turbo is free. Stupid virus. Can't breathe properly.

[eilishk]

Was late arriving this eve. Is there a way of getting in if you a late? Tried bell a few times!

[hani]

Yeah, sent you PM (not sure why I spelled door as Dore... sleepy!!!!)