Turbo session notes - 29 October 2015

[liam]

Thursday 29th October 2015 session as follows;



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 – 10 x 4 min intervals building to 90%



4min – building to 70% MHR after 60 seconds

90sec recovery



4min – build to 70% MHR after 60seconds – increase to 80% in last minute

2min recovery



4min – building to 75% MHR after 60 seconds

90sec recovery



4min – build to 75% MHR after 60seconds – increase to 80% in last minute, kick with 15sec to go

2min recovery



4min – building to 75% MHR after 60 seconds

90sec recovery



4min – build to 80% MHR after 60seconds – Hill attack after 90sec and 3min

2min recovery



4min – building to 75% MHR after 60 seconds

90sec recovery



4min – build to 80% MHR after 60seconds – increase to 85% in last minute, kick with 15sec to go

2min recovery



4min – building to 75% MHR after 60 seconds

90sec recovery



4min – build to 85% MHR after 60seconds – increase to 90% in last minute, kick with 15sec to go

2min recovery







Cool Down

10 minutes easy spinning

Reduce heart rate gradually to 100bpm