Turbo Session - 6th November 2014

[liam]

Session based on % of Max Heart rate 185 bpm



Warm Up

15 minutes spinning @ 90RPM working through gears.



Target heart rate is 145 bpm (75%) at end of interval.





First Set

4 x 3min intervals with 90sec recovery

Target heart rate 125bpm (65%) in recovery and to hit 150 (80%) within 90sec of each interval and hold to end.



• Interval 1 - flat 3min

• Interval 2 - 3min with 15sec DT at 90sec

• Interval 3 - flat 3min

• Interval 4 - 3min with 15sec HA at 90sec



5min Recovery

2 x 30sec SL on each leg (30sec SL, 30sec both)



Second Set

3 x 3min intervals with 90sec recovery



Target heart rate 130bpm (70%) in recovery and to hit 160 (85%) within 90sec of each interval and hold to end.



• Interval 1 - flat 3min

• Interval 2 - 3min with 15sec DT at 90sec

• Interval 3 - 3min with 15sec HA at 90sec





Cool Down

5 minutes easy spinning

Reduce heart rate gradually to 100bpm





Heart Rate (HR)



Double Time (DT)

Wind the pedal cadence up by 30-40% (from 90RPM to 120RPM)



Hill Attack (HA)

Drop 2-3 Gears Resistance and jump out of the saddle for short burst.



Single Leg (SL)

Pedal stroke technique ideally practiced on the turbo trainer. The idea is to hold even tension on the chain throughout the single leg stroke (takes practice!)

[eilishk]

I can't make Thursday so space only available

[johnnyjnr]

I can't make this Thursday

[hani]

Did someone say well take it easy till Xmas??? :-D

[valerie]

I can't make this Thursday so space available

[dmacnally]

My space + turbo is free this Thursday

[Jeremy G.]

I can't make today, injured my left knee, so space and turbo available.

[Konstantin]

I'll take Jeremy's spot for today and next few weeks.

[rkane]

I'm away next week so if you have your own turbo you are welcome to my spot.