Post by liam on Mar 10, 2016 10:52:14 GMT
NO CLASS ON 17 OR 24 MARCH AS SCHOOL IS CLOSED - LAST TURBO SESSION FOR THIS WINTER...
Warm Up
10 minutes spinning @ 90RPM building to 65% MHR (130bpm)
4 x 1min single leg spinning
Main set
4 x 5min Strong finish – 85% after 2 min, 90% after 4min and 95% at end of interval
All at 90-95 RPM
3 min recovery @ 65% & 80RPM
5min recovery
4 x 3min flat – 90% after 2 min & 90 RPM, build to 95% at end of interval 95 RPM
2min recovery
Cool Down
10 minutes easy spinning, includes 3 x 90sec @60%
Reduce heart rate gradually to 100bpm
Warm Up
10 minutes spinning @ 90RPM building to 65% MHR (130bpm)
4 x 1min single leg spinning
Main set
4 x 5min Strong finish – 85% after 2 min, 90% after 4min and 95% at end of interval
All at 90-95 RPM
3 min recovery @ 65% & 80RPM
5min recovery
4 x 3min flat – 90% after 2 min & 90 RPM, build to 95% at end of interval 95 RPM
2min recovery
Cool Down
10 minutes easy spinning, includes 3 x 90sec @60%
Reduce heart rate gradually to 100bpm