Turbo session notes - 15 October 2015

[liam]

Warm-up


- 5 minutes spinning easy, minimal resistance any cadence.


- 4 minutes Single leg drills


- 5 x 1min steady pace with 15sec pick-ups out of saddle


- 2min recovery



Main session – Pyramid session with pick-ups



- 2 x 4min – build to 75% MHR after 60seconds


90 sec recovery


- 2 x 6min – build to 75% MHR after 60seconds


90sec recovery


- 1 x 8min – build to 80% MHR after 2 minutes


90sec recovery


- 2 x 6min – build to 75% MHR after 60seconds


90sec recovery


- 2 x 4min – build to 75% MHR after 60seconds


90sec recovery



Cool down

5 minutes easy spinning with fast cadence pick-ups

5 minutes easy spinning

Light stretch