Post by liam on Nov 10, 2014 19:06:31 GMT
Thursday 13th November
Session based on % of Max Heart rate 185 bpm
Warm Up
10 minutes spinning @ 90RPM working through gears.
5min Single leg drills
4 x 30sec SL on each leg (30sec SL, 30sec both)
Target heart rate is 145 bpm (75%) at end of interval.
Main Set
Pyramid session: Aim of the session is to require the same recovery after each interval. Build to target heart rate (80%) in first 45sec of each interval then hold resistance, cadence and heart rate throughout.
• Interval 1 - flat 2min
• Interval 2 - flat 4min
• Interval 3 - flat 6min (2 x 10 sec HA) during interval
• Interval 4 - flat 6min (2 x 10 sec DT) during interval
• Interval 5 - flat 4min
• Interval 6 - flat 2min
90 seconds recovery between each interval.
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!)
Session based on % of Max Heart rate 185 bpm
Warm Up
10 minutes spinning @ 90RPM working through gears.
5min Single leg drills
4 x 30sec SL on each leg (30sec SL, 30sec both)
Target heart rate is 145 bpm (75%) at end of interval.
Main Set
Pyramid session: Aim of the session is to require the same recovery after each interval. Build to target heart rate (80%) in first 45sec of each interval then hold resistance, cadence and heart rate throughout.
• Interval 1 - flat 2min
• Interval 2 - flat 4min
• Interval 3 - flat 6min (2 x 10 sec HA) during interval
• Interval 4 - flat 6min (2 x 10 sec DT) during interval
• Interval 5 - flat 4min
• Interval 6 - flat 2min
90 seconds recovery between each interval.
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!)
