Turbo Session - Thursday 15th January 2015

[liam]

Session based on % of Max Heart rate 185 bpm







Warm Up



10 minutes spinning @ 90RPM




Target heart rate is 145 bpm (75%) at end of w/up.











Main Set







Target heart rate 125bpm (65%) in recovery and to hit 155 (85%) within 60sec of each interval and hold to end.







• Interval 1 - 2min
(80-85%)


• Interval 2 - 5min (85%)


• Interval 3 - 2min (80-85%)


• Interval 4 - 1min (90%)


• Interval 5 - 2min (80-85%)


• Interval 6 - 5min (85%)


• Interval 7 - 2min (80-85%)



• Interval 8 - 1min (90%)



• Interval 9 - 2min (80-85%)

• Interval 10 - 5min (85%)




• Interval 11 - 2min (80-85%)



• Interval 12 - 1min (90%)



• Interval 13 - 2min (80-85%)



• Interval 14 - 5min (85%)




• Interval 15 - 2min (80-85%)



• Interval 16 - 1min (90%)



• Interval 13 - 2min (80-85%)


Short recovery – 60 seconds only…..


Main session time 40min








Cool Down



10 minutes easy spinning



Reduce heart rate gradually to 100bpm