Post by liam on Mar 3, 2016 10:22:06 GMT
Warm Up
10 minutes spinning @ 90RPM building to 65% MHR (130bpm)
4 x 1min single leg spinning
Main set
All intervals with 30sec out of saddle after 90seconds.
1 x 5min, 1 x 4min, 1 x 3min, 1 x 2min, 1 x 1min – 90 sec recovery
3 min easy
1 x 4min, 1 x 3min, 1 x 2min, 1 x 1min – 90 sec recovery
3 min easy
1 x 3min, 1 x 2min, 1 x 1min – 90 sec recovery
3 min easy
Session time – 53.5min
Cool Down
10 minutes easy spinning, includes 3 x 90sec @60%
Reduce heart rate gradually to 100bpm
PLEASE NOTE THE SCHOOL IS CLOSED ON THURSDAY 17TH & 24TH MARCH SO THERE WILL BE NO TURBO SESSION