Turbo Session - 3rd Nov 2016

[liam]

And we're back.....



Warm Up



5-10 minutes spinning @ 90RPM building to 65% MHR (130bpm)



1 x 1min @ 95-100 RPM – build to 70% MHR

1 x 2min @70rpm Hill climb 70% MHR

1 x 3min @ 95RPM 70% MHR

1 x 2min @70rpm Hill climb 70% MHR

1 x 1min @ 95-100 RPM – build to 70% MHR

60sec recovery after each interval

3min break

(22min)



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



5 x 2min with high tempo after 1 min 110rpm for 30 sec

60 sec recovery
90% MHR
(57min)



Cool Down

5 minutes easy spinning, includes 3 x 90sec @60%



Reduce heart rate gradually to 100bpm

[cburnsie]

My space is free tonight