Turbo Session 11/06/14

10 mins warm up to 65-70% heart rate using gears

5 x 20 second sprint 110-120 rpm- 40 seconds easy
5 x 30 second sprint 110-120 rpm- 30 seconds easy
5 x 40 second sprint 110-120 rpm- 20 seconds easy.

The sprints should be in a decent gear which gives some resistance, this should cause the legs to get pretty warm and get the heart rate quite high

Straight into
1 x 12 mins @ 75-80 % heart rate – 90 cadence
2 mins easy
1 x 11 mins @80-85 % heart rate- 90 cadence
2 mins easy
1 x 10 mins @ 80-85% heart rate – 70 cadence
2 mins easy
1 x 8 mins @ 80-85 % heart rate- 65 cadence
2 mins easy
1 x 5 mins @80-85 %heart rate- 60 cadence

This is a long aerobic set with some low cadence strength work in at the end.

Cool down – 10-15 mins bringing heart rate down or get off and run!