Post by liam on Dec 11, 2014 17:20:44 GMT
Session based on % of Max Heart rate 185 bpm
Warm Up
12 minutes spinning working through gears to establish gears for "Big Gear" session.
Target heart rate is 145 bpm (75%) at end of w/up.
Main Set
Steady interval session with big gear work. Intervals should be held at 80% effort. Build to target heart rate in the first 90 seconds of each interval then hold resistance, cadence and heart rate throughout.
• Interval 1 - flat 5min
• Interval 2 - 5 min steady (80 rpm) cadence with the last 2 minutes in big gear (60rpm)
• Interval 3 - 5 min steady (80 rpm) cadence with the last 2 minutes in big gear (60rpm)
• Interval 4 - 5 min steady (80 rpm) cadence with the last 2 minutes in big gear (60rpm)
• Interval 5 - 5 min steady (80 rpm) cadence with the last 2 minutes in big gear (60rpm)
• Interval 6 - 5 min steady (80 rpm) cadence with the last 2 minutes in big gear (60rpm)
2 minutes recovery between each interval.
Cool Down
10 minutes easy spinning, reduce heart rate gradually to 100bpm
Warm Up
12 minutes spinning working through gears to establish gears for "Big Gear" session.
Target heart rate is 145 bpm (75%) at end of w/up.
Main Set
Steady interval session with big gear work. Intervals should be held at 80% effort. Build to target heart rate in the first 90 seconds of each interval then hold resistance, cadence and heart rate throughout.
• Interval 1 - flat 5min
• Interval 2 - 5 min steady (80 rpm) cadence with the last 2 minutes in big gear (60rpm)
• Interval 3 - 5 min steady (80 rpm) cadence with the last 2 minutes in big gear (60rpm)
• Interval 4 - 5 min steady (80 rpm) cadence with the last 2 minutes in big gear (60rpm)
• Interval 5 - 5 min steady (80 rpm) cadence with the last 2 minutes in big gear (60rpm)
• Interval 6 - 5 min steady (80 rpm) cadence with the last 2 minutes in big gear (60rpm)
2 minutes recovery between each interval.
Cool Down
10 minutes easy spinning, reduce heart rate gradually to 100bpm