Turbo Session - Thursday 12th February 2015

[liam]

Thursday 12th February 2015



Session based on % of Max Heart rate 190 bpm



Warm Up

10 minutes spinning @ 90RPM working through gears.



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





Main Set



2 x 5min intervals @ 80% with 2min recovery

Pick up pace in big gear for 15 seconds after 2 and 4 minutes



4 x 90sec 30/30/30

Intervals: 30sec tempo, 30sec out of saddle, 30sec big gear, increase cadence every 10 sec to end

60 seconds recovery



3 minutes easy recovery then repeat session 1 more time







Cool Down

10 minutes easy spinning

Reduce heart rate gradually to 100bpm

[valerie]

I won't get out of work in time tomorrow - my slot is free.

[helenfrench]

Apologies in delay in posting this.
Turbo Session this Thursday. 5 PAYG slots (bring own turbo) available. Post up if you wish to take a slot.

THERE ARE ALSO 2 PAYG + TURBO SLOTS FREE THIS WEEK.

PAYG members can pay me on the night
€3 for Slot 'only'
€5 for 'Slot+Turbo' (using Club Turbo)

Venue for this session is Educate Together National School, Loreto Avenue Rathfarnham, 7-8pm.

[johnnyjnr]

My spot + turbo is also free

[Jeremy G.]

My 'Slot+Turbo' is free for tonight.

[hani]

My spot with turbo is free

[Andrew]

My space + turbo is free (if there's anyone going at all)

[hani]

I have sniffles!!!!