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TOPIC: FREE Turbo sessions

Re: FREE Turbo sessions 12 Feb 2014 10:17 #3149

  • JDarcy1
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TURBO Wednesday 7:30 in Assembly Hall beside GARDA Station.
Bring loads of water a towel and a change of clothes.
Hall open at 7:20 -Warm up starts at 7:30 - to finish at 9:00 .
All welcome see you there.
2 Warm up 65 % 80-90 39x 16/15
0:30 Warm up 80 % 90-100 39 x 16/15
1 Warm up 65 % 80-90 39 x 16/15
0:30 Warm up 80 % 90-100 39x 15/16
1 Warm up 65 % 80-90 39 x 15/16
0:45 Warm up 80 % 90-100 39 x15/16
1 Warm up 65 % 80-90 39 x 15/16
0:45 Warm up 80 % 90-100 39 x15/16
1 Warm up 65 % 80-90 39 x 15/16
2X5mins(30s l/r leg)
1m @ 70rpm 39 x 15/16
1m @ 80rpm 39 x 15/16
1m @ 90rpm 39 X 15/16
1m @ 100rpm 39 x 15/16
1m @ 110rpm on 39 x 15/16
0:30 Increase effort 70 % 100 53 x 15
0:30 Easy 60 % 100 39 x 15
0:30 Increase effort 70 % 100 53 x 15
0:30 Easy. 60 % 100 39 x 15
0:30 Increase effort 70 % 100 53 x 15
1 Easy. 60 % 100 39 x 15

0:30 High cadence 75 % 120 39 x 15
0:30 Easy. 60 % 100 39 x 15
0:30 High cadence 75 % 120 39 x 15
0:30 Easy. 60 % 100 39 x 15
0:30 High cadence 75 % 120 39 x 15
2 Easy. 60 % 100 39 x 15
5 Tempo pace 85 % 110 53 x 14
2 Easy. 60 % 100 39 x 15
5 Tempo pace 85 % 110 53 x 14
2 Easy. 60 % 100 39 x 15
1 Interval Set - 1 85 % 100 53 x 13
0:30 Easy. 60 % 100 39 x 15
1 Interval Set - 2 85 % 100 53 x 13
0:30 Easy. 60 % 100 39 x 15
1 Interval Set - 3 85 % 100 53 x 13
0:30 Easy. 60 % 100 39 x 15
1 Interval Set - 4 85 % 100 53 x 13

2 Easy. 60 % 100 39 x 15
1 Interval Set - 1 85 % 100 53 x 13
0:30 Easy. 60 % 100 39 x 15
1 Interval Set - 2 85 % 100 53 x 13
0:30 Easy. 60 % 100 39 x 15
1 Interval Set - 3 85 % 100 53 x 13
0:30 Easy. 60 % 100 39 x 15
1 Interval Set - 4 85 % 100 53 x 13
2 Easy. 60 % 100 39 x 15
1 Standing set - 1 85 % 85 53 x 12
0:30 Easy. 60 % 100 39 x 15
1 Standing set - 2 85 % 85 53 x 12
0:30 Easy. 60 % 100 39 x 15
1 Standing set - 3 85 % 85 53 x 12
0:30 Easy. 60 % 100 39 x 15
1 Standing set - 4 85 % 85 53 x 12
2 Easy. 60 % 100 39 x 15
1 Standing set - 1 90 % 95 53 x 12
0:30 Easy. 60 % 100 39 x 15
1 Standing set - 2 90 % 95 53 x 12
0:30 Easy. 60 % 100 39 x 15
1 Standing set - 3 90 % 95 53 x 12
0:30 Easy. 60 % 100 39 x 15
1 Standing set - 4 90 % 95 53 x 12
10 Cool down 60 % 100 39 x 15

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Re: FREE Turbo sessions 19 Feb 2014 18:04 #3210

  • JDarcy1
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TURBO Wednesday 7:30 in Assembly Hall beside GARDA Station.
Bring loads of water a towel and a change of clothes.
Hall open at 7:20 -Warm up starts at 7:30 - to finish at 9:00 .
All welcome see you there.
2 Warm up 65 % 80-90 39x 16/15
0:30 Warm up 80 % 90-100 39 x 16/15
1 Warm up 65 % 80-90 39 x 16/15
0:30 Warm up 80 % 90-100 39x 15/16
1 Warm up 65 % 80-90 39 x 15/16
0:45 Warm up 80 % 90-100 39 x15/16
1 Warm up 65 % 80-90 39 x 15/16
0:45 Warm up 80 % 90-100 39 x15/16
1 Warm up 65 % 80-90 39 x 15/16
2X5mins(30s l/r leg)
1m @ 70rpm 39 x 15/16
1m @ 80rpm 39 x 15/16
1m @ 90rpm 39 X 15/16
1m @ 100rpm 39 x 15/16
1m @ 110rpm on 39 x 15/16
TIME EFFORT H/R CADENCE GEAR
4 Warm up 1 65 % 90 50x19
3 Warm up 2 70 % 90 50x18
1 warmup 3 75 % 100+ 50x15
2 Warm up 2 70 % 90 50x18
1 warmup 3 75 % 100+ 50x15
5 INTERVAL 1 85 % 87 50x12
3 Recovery 70 % 90 50x19
5 INTERVAL 1 85 % 87 50x12
5 INTERVAL 1 85 % 87 50x12
4 INTERVAL 2 85 % 87 50x12
3 Recovery 70 % 90 50x19
3 INTERVAL 3 85 % 87 50X12
2 Recovery 70 % 90 50x19
2 INTERVAL 4 85 % 87 50X12
2 Recovery 70 % 90 50x19
1 INTERVAL 5 95 % 90 50X11
1 Recovery 70 % 90 50x19
1 INTERVAL 5 95 % 90 50X11
10 cool down 60 % 90 50x19

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Re: FREE Turbo sessions 19 Feb 2014 18:33 #3211

  • JDarcy1
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Sorry for those that follow these sets at home. The second 5 min interval should be followed by a 3 min recovery and not a 5 min interval as listed for tonights set.

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Re: FREE Turbo sessions 26 Feb 2014 18:18 #3262

  • JDarcy1
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TURBO Wednesday 7:30 in Assembly Hall beside GARDA Station.
Bring loads of water a towel and a change of clothes.
Hall open at 7:20 -Warm up starts at 7:30 session starts at 7:40- to finish at 9:00 .
All welcome see you there.
2 Warm up 65 % 80-90 0 w 39x 16/15
0:30 Warm up 80 % 90-100 0 w 39 x 16/15
1 Warm up 65 % 80-90 0 w 39 x 16/15
0:30 Warm up 80 % 90-100 0 w 39x 15/16
1 Warm up 65 % 80-90 0 w 39 x 15/16
0:45 Warm up 80 % 90-100 0 w 39 x15/16
1 Warm up 65 % 80-90 0 w 39 x 15/16
0:45 Warm up 80 % 90-100 0 w 39 x15/16
1 Warm up 65 % 80-90 0 w 39 x 15/16
2X5mins(30s l/r leg)
1m @ 70rpm 39 x 15/16
1m @ 80rpm 39 x 15/16
1m @ 90rpm
1m @ 100rpm 39 x 15/16
1m @ 110rpm on 39 x 15/16
1 min Tempo 80% HR max 80/90 cad 53X16
5mins Climbing 90% HR 65/75 cad 53X13
2min Descending 75% HR max 600/70 cad 39X15
1 min Tempo increase effort 80% HR 80/90 cad 53X16
2 min - Easy Spin 65% HR 80/90 cad 39X15
1 min Tempo increase effort 85 % HR max 80/90 cad 53X16
2 min Recovery -Easy Spin 80% HR 80/90 cad 39X16
30 sec Sprint 90% 80/90 cad 53X15
2 X Sets -
1 min Easy 80% HR 70/80 cad 53X17
2 min Tempo Increase effort 80%HR 80/90 cad 53X16
1 Min Easy 80% HR 70/80 cad 53X17
2 min Tempo increase effort 80% HR 80/90 cad 53X16
1 min Easy 80% HR 70/80 cad 53X17
30 sec SPRINT 100%HR 90?100 cad MAX gear
1 min Easy 70% HR 70/80 cad 53X17
30 sec SPRINT 100% HR 90/100 cad MAX gear
Cool Down:
10 min Recovery Spin after finishing your turbo session to spin your legs out for a good 10 minutes to make sure the muscles flushed out; this should reduce the effect of DOMS (delayed onset muscle soreness) the next day.
See you there -All welcome.

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Re: FREE Turbo sessions 26 Feb 2014 21:28 #3267

  • disabled_account-sp-1335961097
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That was a tough but very enjoyable Turbo class.. Don't know why it took me so long to actually make it to one. Thanks a mil to JD and Csaba!

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Re: FREE Turbo sessions 05 Mar 2014 13:16 #3343

  • JDarcy1
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TURBO Wednesday 7:30 in Assembly Hall beside GARDA Station.
Bring loads of water a towel and a change of clothes.
Hall open at 7:20 -Warm up starts at 7:30 - to finish at 9:00 .
All welcome see you there.
2 Warm up 65 % 80-90 39x 16/15
0:30 Warm up 80 % 90-100 39 x 16/15
1 Warm up 65 % 80-90 39 x 16/15
0:30 Warm up 80 % 90-100 39x 15/16
1 Warm up 65 % 80-90 39 x 15/16
0:45 Warm up 80 % 90-100 39 x15/16
1 Warm up 65 % 80-90 39 x 15/16
0:45 Warm up 80 % 90-100 39 x15/16
1 Warm up 65 % 80-90 39 x 15/16
2X5mins(30s l/r leg)
1m @ 70rpm 39 x 15/16
1m @ 80rpm 39 x 15/16
1m @ 90rpm 39 X 15/16
1m @ 100rpm 39 x 15/16
1m @ 110rpm on 39 x 15/16
5 warm up 65 % 85 0 % 50x19
2 tempo pace 80 % 90 0 % 50x14
2 recovery period 70 % 90 0 % 50x19
3 TT pace 85 % 90 0 % 50x13
2 recovery period 70 % 90 0 % 50x19
2 tempo pace 80 % 90 0 % 50x14
2 recovery period 70 % 90 0 % 50x19
3 TT pace 85 % 90 0 % 50x13
2 recovery period 70 % 90 0 % 50x19
4 tempo pace 80 % 90 0 % 50x14
2 recovery period 70 % 90 0 % 50x19
4 TT pace 85 % 90 0 % 50x12
2 recovery period 65 % 90 0 % 50x21
4 TT pace 90 % 95 0 % 50x12
2 recovery period 65 % 90 0 % 50x21
4 TT pace 90 % 95 0 % 50x12
3 recovery period 65 % 90 0 % 50x21
4 TT pace 90 % 95 0 % 50x12
10 cool down 65 % 85 0 % 50x19

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