Post by liam on Dec 18, 2014 17:32:56 GMT
Thursday 18th December 2014
Session based on % of Max Heart rate 185 bpm
- Short recovery session.
Warm Up
10 minutes spinning @ 90RPM working through gears.
Target heart rate is 145 bpm (75%) at end of interval.
Main Set
Target heart rate 125bpm (65%) in recovery and to hit 155 (85%) within 90sec of each interval and hold to end.
• Interval 1 - flat 2min
• Interval 2 - 6min with 15sec HA every 2 min
• Interval 3 - flat 2min
• Interval 4 - 8min with 15sec HA every 2 min
• Interval 5 - flat 2min
• Interval 6 - 6min with 15sec HA every 2 min
• Interval 7 - flat 2min
Short recovery – 60 seconds only after each interval
Cool Down
10 minutes easy spinning
Reduce heart rate gradually to 100bpm
Christmas music available on request.....
Session based on % of Max Heart rate 185 bpm
- Short recovery session.
Warm Up
10 minutes spinning @ 90RPM working through gears.
Target heart rate is 145 bpm (75%) at end of interval.
Main Set
Target heart rate 125bpm (65%) in recovery and to hit 155 (85%) within 90sec of each interval and hold to end.
• Interval 1 - flat 2min
• Interval 2 - 6min with 15sec HA every 2 min
• Interval 3 - flat 2min
• Interval 4 - 8min with 15sec HA every 2 min
• Interval 5 - flat 2min
• Interval 6 - 6min with 15sec HA every 2 min
• Interval 7 - flat 2min
Short recovery – 60 seconds only after each interval
Cool Down
10 minutes easy spinning
Reduce heart rate gradually to 100bpm
Christmas music available on request.....
