Turbo session - 4th December 2014

[liam]

Thursday 4th December 2014 session as follows;



Warm Up

10 minutes easy spinning

Target heart rate during easy spinning is 60-65% (130 if your max is 190)



Main Set

7 x 5min brick intervals with full transition. After 3min 40sec interval becomes practice for entering transition area (unclip shoes etc.)



30sec sprint from clubhouse, jog back recovery.



60sec to set up runners, spin legs on bike and get a drink before next interval.



Note: Anyone who wants a steady session with no transition can pedal for another 30sec and take a 90sec recovery.


Cool Down

10 minutes easy spinning

Reduce heart rate gradually to 100bpm







Transition training notes
(see attached document)
04 Dec 2014 Transition notes.docx (166.64 KB)

[rkane]

Sorry for late notice but I can't make this eve. If you have your own turbo my spot is free

[Konstantin]

I have to cancel as well, mine session had included Turbo.

Sorry, for the late notice, not feeling really well today.

[rkane]

Hi all my turbo spot ( byo turbo) available from tonight until Jan 8th.

[valerie]

Hi all,
My spot is also free - completely underestimated how long this assignment would take me...

[sam]

hi - sorry I will also be unable to make it tonight and next week (byo turbo)...being the season of xmas work nights out my, excercise shall be one of lifting pint glasses