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TOPIC: FREE TURBO CLASSES

Re: FREE TURBO CLASSES 28 Jan 2015 14:43 #6233

  • JDarcy1
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Turbo session this Wednesday 28th 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

Main Set X 2
5 X
Hill Repeats, 80 % Effort
3mins climbing on Big Ring, small sprocket
2mins Small Ring, Easy spin on same sprocket

3 X Sprints, Max Effort
1 min Sprint, Big Ring, Max Gear
1 min Recovery,Big Ring middle sprocket

3 min Steady Big Ring , middle sprocket



10 min Recovery, Easy spinning
Stretching.
The following user(s) said Thank You: grykyo

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Re: FREE TURBO CLASSES 28 Jan 2015 22:28 #6234

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JDarcy1 wrote: ...This Turbo session is a straightforward one for those new to Turbo .
Looking forward to seeing you there...


Hmmm... wonders what the difficult ones will be like! Absolutely empty after that turbo so I guess it worked or I'm cr@p :blush:

Thanks again JD, an other cracker B)

Garry

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Re: FREE TURBO CLASSES 29 Jan 2015 11:13 #6238

  • Paul Evans
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Yep agree with Garry......hard session=great training...resting today, to let the body adapt to training load :woohoo:
Thanks John :)

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Re: FREE TURBO CLASSES 04 Feb 2015 13:53 #6268

  • JDarcy1
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Welcome to the Turbo sessions Wednesday 4th February 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.
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

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Re: FREE TURBO CLASSES 11 Feb 2015 15:02 #6284

  • JDarcy1
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Welcome to the Turbo sessions Wednesday 11th February 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.
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 :
10min Tempo pace 70 %HR Cadence 90 Big Ring x 14 sprocket
5min Recovery 1 65 %HR Cadence 100 Small Ring x 15 sprocket
1Min Building Effort 1 65%HR Cadence 90 Big Ring X 26 Sprocket
1Min Building Effort 2 65%HR Cadence 90 Big Ring X 25 Sprocket
1Min Building Effort 3 65%HR Cadence 90 Big Ring X 23 Sprocket
1Min Building Effort 4 70%HR Cadence 85 Big Ring X 21 Sprocket
1Min Building Effort 5 70%HR Cadence 80 Big Ring X 19 Sprocket
1Min Building Effort 6 75%HR Cadence 80 Big Ring X 17 Sprocket
1Min Building Effort 7 75%HR Cadence 75 Big Ring X 15 Sprocket
1Min Building Effort 8 80%HR Cadence 70 Big Ring X 14 Sprocket
1Min Building Effort 9 80%HR Cadence 65 Big Ring X 13 Sprocket
1Min Building Effort10 80%HR Cadence 60 Big Ring X 12 Sprocket
5min Recovery 2 65 %HR Cadence 100 Small Ring x 15 sprocket
1Min Reducing Effort10 80%HR Cadence 60 Big Ring X 12 Sprocket
1Min Reducing Effort 9 80%HR Cadence 65 Big Ring X 13 Sprocket
1Min Reducing Effort 8 80%HR Cadence 70 Big Ring X 14 Sprocket
1Min Reducing Effort 7 75%HR Cadence 75 Big Ring X 15 Sprocket
1Min Reducing Effort 6 75%HR Cadence 80 Big Ring X 17 Sprocket
1Min Reducing Effort 5 70%HR Cadence 80 Big Ring X 19 Sprocket
1Min Reducing Effort 4 70%HR Cadence 85 Big Ring X 21 Sprocket
1Min Reducing Effort 3 65%HR Cadence 90 Big Ring X 23 Sprocket
1Min Reducing Effort 2 65%HR Cadence 90 Big Ring X 25 Sprocket
1Min Reducing Effort 1 65%HR Cadence 90 Big Ring X 26 Sprocket
5min Recovery 3 65 %HR Cadence 90 Small Ring x 15 sprocket
5min Warm Down 60 %HR Cadence 100 Small Ring x 15 sprocket
Stretching - Flexibility.
See you there - John

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Re: FREE TURBO CLASSES 18 Feb 2015 14:54 #6306

  • JDarcy1
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Turbo session this Wednesday 18th February 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
Main Set
5 X 10 min Blocks.
4mins Cadence 90 Steady -70% HR Big Ring X 17 sprocket
2mins Cadence 80-90 Hard-80% HR Big Ring X 14 sprocket
3:30m Cadence 60 Easy-60% HR Small Ring X 14 sprocket
30sec Cadence 90+ Sprint-99%HR Max Gear

Cooldown 10mins spinning low gear.Recovery.
Streching - Change and home.
The following user(s) said Thank You: Cam

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