Post by liam on Feb 11, 2016 16:49:11 GMT
Warm Up
10 minutes spinning @ 90RPM building to 65% MHR (130bpm)
4 x 1min single leg spinning
Main set
3 x 5min with hill – 85% after 2 ½ min & 90 RPM
2 min recovery
4 x 4min flat – 85% after 2 min & 90 RPM
90sec recovery
6 x 2min with high tempo after 1 min 110rpm for 30 sec
60 sec recovery
Cool Down
10 minutes easy spinning, includes 3 x 90sec @60%
Reduce heart rate gradually to 100bpm
10 minutes spinning @ 90RPM building to 65% MHR (130bpm)
4 x 1min single leg spinning
Main set
3 x 5min with hill – 85% after 2 ½ min & 90 RPM
2 min recovery
4 x 4min flat – 85% after 2 min & 90 RPM
90sec recovery
6 x 2min with high tempo after 1 min 110rpm for 30 sec
60 sec recovery
Cool Down
10 minutes easy spinning, includes 3 x 90sec @60%
Reduce heart rate gradually to 100bpm