Session Notes - 10 Nov 2016

[liam]

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

5 x 5min with hill – 85% after 2 ½ min & 90-95 RPM

2 min recovery



4 x 3min flat – 85% after 1 min & 95-100 RPM

90sec recovery



(53min)



Cool Down



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



Reduce heart rate gradually to 100bpm