Post by liam on Feb 25, 2016 9:29:20 GMT
Thursday 25th Feb 2016 session as follows;
Warm Up
10 minutes easy spinning
Target heart rate during easy spinning is 60-65% (130 if your max is 190)
2 x 3 min with transition practices – 65 – 70%
Main Set
6 x 5min brick intervals with full transition. After 4min 40sec interval becomes practice for entering transition area (unclip shoes etc.). 90RPM and 85% MHR throughout interval.
Shoe change at 5min
2min to set up runners, spin legs on bike and get a drink before next interval.
Note: Anyone who wants a steady session with no transition can take full 2min recovery on the bike.
Cool Down
10 minutes easy spinning
Reduce heart rate gradually to 100bpm
Warm Up
10 minutes easy spinning
Target heart rate during easy spinning is 60-65% (130 if your max is 190)
2 x 3 min with transition practices – 65 – 70%
Main Set
6 x 5min brick intervals with full transition. After 4min 40sec interval becomes practice for entering transition area (unclip shoes etc.). 90RPM and 85% MHR throughout interval.
Shoe change at 5min
2min to set up runners, spin legs on bike and get a drink before next interval.
Note: Anyone who wants a steady session with no transition can take full 2min recovery on the bike.
Cool Down
10 minutes easy spinning
Reduce heart rate gradually to 100bpm