Post by liam on Jan 22, 2015 16:15:26 GMT
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 150 (80%) within 60sec of each interval and hold to end.
• Interval 1 - 5min (80%)
60 second recovery
• Interval 2 - 2min (80% 60sec & 90% 60sec)
2 1/2 min recovery
• Interval 3 - 5min (80%)
60 second recovery
• Interval 4 - 2min (80% 60sec & 90% 60sec)
2 1/2 min recovery
• Interval 5 - 5min (80%)
60 second recovery
• Interval 6 - 2min (80% 60sec & 90% 60sec)
2 1/2 min recovery
• Interval 7 - 5min (80%)
60 second recovery
• Interval 8 - 2min (80% 60sec & 90% 60sec)
2 1/2 min recovery
• Interval 9 - 5min (80%)
60 second recovery
• Interval 10 - 2min (80% 60sec & 90% 60sec)
2 1/2 min recovery
Cool Down
10 minutes easy spinning
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 150 (80%) within 60sec of each interval and hold to end.
• Interval 1 - 5min (80%)
60 second recovery
• Interval 2 - 2min (80% 60sec & 90% 60sec)
2 1/2 min recovery
• Interval 3 - 5min (80%)
60 second recovery
• Interval 4 - 2min (80% 60sec & 90% 60sec)
2 1/2 min recovery
• Interval 5 - 5min (80%)
60 second recovery
• Interval 6 - 2min (80% 60sec & 90% 60sec)
2 1/2 min recovery
• Interval 7 - 5min (80%)
60 second recovery
• Interval 8 - 2min (80% 60sec & 90% 60sec)
2 1/2 min recovery
• Interval 9 - 5min (80%)
60 second recovery
• Interval 10 - 2min (80% 60sec & 90% 60sec)
2 1/2 min recovery
Cool Down
10 minutes easy spinning