Turbo session notes - 26 November 2015

[liam]

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





First Set



• 1 x 5min - Target HR is 75% after 2min and hold to end of interval.

90 sec recovery



• 3 x 5min – Target is 80% after 2min, Hills for 45sec after 3min

90 sec recovery



3min between sets




Second set



• 1 x 3min – Target is 75% after 1min, 80% after 2min & 85% at end

60sec rec

• 1 x 2min – Target is 80% after 1min & 85% at end

60sec rec

• 1 x 1min – Build quickly to 85%

3min recovery



Repeat one time





Cool Down

10 minutes easy spinning

Reduce heart rate gradually to 100bpm