Post by liam on Nov 19, 2015 17:23:00 GMT
Thursday 19th Nov 2015
Session based on % of Max Heart rate 195 bpm
Warm Up
10 minutes spinning @ 90RPM building to 65% MHR (130bpm)
4 x 1min single leg spinning
Main Set
1 x 2min - Target heart rate 75% (150bpm) within 90sec of each interval and hold to end.
1min recovery
1 x 5min - Target HR is 75% after 2min and hold to end of interval.
1min recovery
1 x 1min build to 70%
1min recovery
1 x 5min - Target HR is 75% after 2min and 80% after 4min.
1min recovery
1 x 1min build to 70%
1min recovery
1 x 5min - Target HR is 75% after 2min, 80% after 3min & 85% after 4min
1min recovery
1 x 1min build to 85%
3 min recovery
Same session one more time
Cool Down
10 minutes easy spinning
Reduce heart rate gradually to 100bpm
Session based on % of Max Heart rate 195 bpm
Warm Up
10 minutes spinning @ 90RPM building to 65% MHR (130bpm)
4 x 1min single leg spinning
Main Set
1 x 2min - Target heart rate 75% (150bpm) within 90sec of each interval and hold to end.
1min recovery
1 x 5min - Target HR is 75% after 2min and hold to end of interval.
1min recovery
1 x 1min build to 70%
1min recovery
1 x 5min - Target HR is 75% after 2min and 80% after 4min.
1min recovery
1 x 1min build to 70%
1min recovery
1 x 5min - Target HR is 75% after 2min, 80% after 3min & 85% after 4min
1min recovery
1 x 1min build to 85%
3 min recovery
Same session one more time
Cool Down
10 minutes easy spinning
Reduce heart rate gradually to 100bpm