Post by liam on Nov 17, 2016 17:28:26 GMT
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
1 x 8min building from75% – 85% & 90-95 RPM
2 x 2min @ 85% & 100 RPM
60 sec recovery between each interval
3 min easy spin recovery after set
Repeat set 3 times
(51min total)
Cool Down
10 minutes easy spinning, includes 3 x 90sec @60%
Reduce heart rate gradually to 100bpm
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
1 x 8min building from75% – 85% & 90-95 RPM
2 x 2min @ 85% & 100 RPM
60 sec recovery between each interval
3 min easy spin recovery after set
Repeat set 3 times
(51min total)
Cool Down
10 minutes easy spinning, includes 3 x 90sec @60%
Reduce heart rate gradually to 100bpm