TOPIC: FREE TURBO CLASSES

Welcome back to the Turbo sessions starting this Wednesday 7th January 7:30pm
in the Assembly Hall Wicklow beside the Garda Station. New members very welcome, just bring your bike , turbo,towel, Water, light cycling clothes and a change for after.This Turbo session is an easy one for those new to Turbo .
Looking forward to seeing 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
Main Set :
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

Welcome back to the second Turbo session this Wednesday 14th January 7:30pm in the Assembly Hall Wicklow beside the Garda Station. New members very welcome, just bring your bike , turbo,towel, Water, light cycling clothes and a change for after.This Turbo session is a straightforward one for those new to Turbo .
Looking forward to seeing you there .

Warm UP Done in small Ring and middle sprocket

2mins 65% max HR, cadence 80-90
30secs 80% Max HR, cadence 90-100
1mins 65% Max HR, cadence 80-90
30secs 80% Max HR cadence 90-100
1min 65% Max HR , cadence 80-90
45secs 80% Max HR,cadence 90-100
1min 65% Max HR,cadence 80-90
45secs 80% Max HR, cadence 90-100
1mins 65% Max MR,cadence 80-90

2X5mins(30s l/r leg)

1m @ 70rpm
1m @ 80rpm
1m @ 90rpm
1m @ 100rpm
1m @ 110rpm

Threshold Effort
10 mins 75-80% max HR Big Ring middle sprocket
5 mins Recovery Easy Spin small ring middle sprocket
2 X 5 mins Effort 80-85 % max HR Big Ring middle sprocket
1 min Recovery Easy spin in between sets.
5 min Recovery Easy spin Small ring middle sprocket.

3 X 2 mins Efforts 85-90% max HR Big ring middle sprocket.
30 sec recovery between sets Big Ring big sprocket
5 mins recovery Easy spin small ring middle sprocket
6 X 1 min Efforts 85-90 % max HR Big ring middle sprocket
30 sec Recovery easy spin between sets big ring big sprocket.

Cool Down
10 mins easy spinning.
Stretching - Flexibility.
See you there - John

Welcome to the Turbo sessions this Wednesday 21st January 7:30pm
in the Assembly Hall Wicklow beside the Garda Station. New members very welcome, just bring your bike , turbo,towel, Water, light cycling clothes and a change for after.This Turbo session is an easy one for those new to Turbo .
Looking forward to seeing 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
Main Set :
5 X 10 min Blocks.
4mins Cadence 90 Steady -70% HR 53 X 17
2mins Cadence 80-90 Hard-80% HR 53 X 14
3:30m Cadence 60 Easy-60% HR 39 X 14
30sec Cadence 90+ Sprint-99%HR Max Gear

Cooldown 10mins spinning low gear.Recovery.
Streching - Change and home.

Easy he said, easy for those new to turbo, easy...ha ha ha.

Thanks, Rodolfo. Meant easy to follow, not easy to do..

By the way Mr Darcy........I love them. Thanks..