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TOPIC: FREE Turbo sessions

Re: FREE Turbo sessions 18 Mar 2014 22:44 #3388

  • Paul Evans
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Anybody know if this is on tomorrow ?

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Re: FREE Turbo sessions 19 Mar 2014 10:37 #3392

  • AnneH
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Hi Paul yes it is. See you there.

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Re: FREE Turbo sessions 19 Mar 2014 13:16 #3393

  • 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)
2 Easy Spin 65 % 80-90 0 w 39 x 15/16
1 Tempo pace - increase effort 80 % 80-90 0 w 53x16/17
2 Easy Spin 65 % 80-90 0 w 39 x 15/16
1 Tempo pace - increase effort 80 % 80-90 0 w 53x16/17
5 Climbing harder - stand-up occasionally 90 % 65-75 0 w 53 x 13
2 Descending 75 % 60-70 0 w 39 x 15/16
5 Climbing harder - stand-up occasionally 90 % 65-75 0 w 53 x 13
2 Descending 75 % 60-70 0 w 39 x 15/16
1 Tempo pace - increase effort 80 % 80-90 0 w 53x16/17
2 Easy Spin 65 % 80-90 0 w 39 x 15/16
1 Tempo pace - increase effort 80 % 80-90 0 w 53x16/17
2 Easy Spin 65 % 80-90 0 w 39 x 15/16
0:30 Bridge the gap 90 % 80-90 0 w 53x 15/16
1 Easy spin 80 % 70-80 0 w 53 x 17/18
0:30 Bridge the gap 90 % 80-90 0 w 53x 15/16
1 Easy spin 80 % 70-80 0 w 53 x 17/18
2 Tempo pace - increase effort 80 % 80-90 0 w 53x16/17
1 Easy spin 80 % 70-80 0 w 53 x 17/18
2 Tempo pace - increase effort 80 % 80-90 0 w 53x16/17
1 Easy spin 80 % 70-80 0 w 53 x 17/18
2 Tempo pace - increase effort 80 % 80-90 0 w 53x16/17
1 Easy spin 80 % 70-80 0 w 53 x 17/18
0:30 SPRINT!!! 100 % 90-100 0 w Max
1 Easy spin 70 % 70-80 0 w 53 x 17/18
0:30 SPRINT!!! 100 % 90-100 0 w Max
10 Warm down 80 % 50 0 w

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Re: FREE Turbo sessions 20 Mar 2014 09:28 #3395

  • Paul Evans
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Another great Turbo session , plenty of sweat and effort, esp those single leg drills;really shows I should be peddling in circles instead of big chunky squares !!.......can only get better ! :P

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Re: FREE Turbo sessions 25 Mar 2014 21:16 #3427

  • 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
TIME EFFORT H/R CADENCE GEAR
4 Warm up 1 65 % 90 50x19
3 Warm up 270 % 90 50x18
1 warmup 3 75 % 100+ 50x15
2 Warm up 270 % 90 50x18
1 warmup 3 75 % 100+ 50x15
5 INTERVAL 1 85 % 87 50x12
3 Recovery 70 % 90 50x19
4 INTERVAL 285 % 87 50x12
3 Recovery 70 % 90 50x19
3 INTERVAL 385 % 87 50X12
2 Recovery 70 % 90 50x19
2 INTERVAL 485 % 87 50X12
2 Recovery 70 % 90 50x19
1 INTERVAL 595 % 90 50X11
1 Recovery 70 % 90 50x19
1 INTERVAL 595 % 90 50X11
7 cool down 60 % 90 50x19
Tonight is about 5 gallons of sweat per hour, so bring a change of clothes and loads of water.

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Re: FREE Turbo sessions 01 Apr 2014 20:04 #3466

  • 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
1m @ 80rpm
1m @ 90rpm
1m @ 100rpm
1m @ 110rpm on 39X15
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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