Post by liam on Feb 18, 2015 23:36:34 GMT
Thursday 19th February 2015 session as follows;
Warm Up
10 minutes easy spinning
Target heart rate during easy spinning is 60-65% (130 if your max is 190)
Main Set
4 x 4min intervals with 90 sec recovery
Interval 1: Straight 4min at race pace (85%)
Interval 2-4: Pickups in big gear for 30 seconds after 1 min and again after 3min
3minute recovery
4 x 30sec tempo, 30sec out of saddle finishing with sprint, 30sec rest
Repeated 3 times (2min recovery between sets)
5min Recovery
10 minutes easy spinning
Reduce heart rate gradually to 100bpm
Warm Up
10 minutes easy spinning
Target heart rate during easy spinning is 60-65% (130 if your max is 190)
Main Set
4 x 4min intervals with 90 sec recovery
Interval 1: Straight 4min at race pace (85%)
Interval 2-4: Pickups in big gear for 30 seconds after 1 min and again after 3min
3minute recovery
4 x 30sec tempo, 30sec out of saddle finishing with sprint, 30sec rest
Repeated 3 times (2min recovery between sets)
5min Recovery
10 minutes easy spinning
Reduce heart rate gradually to 100bpm