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TOPIC: FREE TURBO CLASSES

Re: FREE TURBO CLASSES 25 Feb 2015 16:41 #6353

  • JDarcy1
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Turbo session this Wednesday 25th 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
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 04 Mar 2015 14:26 #6376

  • JDarcy1
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Turbo session this Wednesday 4th March 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

1min left leg
1min both legs
1min right
repeat 3 times.


1m @ 70rpm with feet on top of shoes
4m @ 80rpm with feet in shoes

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
The following user(s) said Thank You: LorcanB

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Re: FREE TURBO CLASSES 04 Mar 2015 15:00 #6377

  • Rodolfosoriano
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Anyone can give my bike, turbo and me a lift this evening as I have no car at the moment and don't want miss the easy turbo sessions???
If anyone contact at 08six six hundred 77 88
Thanks in advance

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Re: FREE TURBO CLASSES 11 Mar 2015 13:26 #6428

  • JDarcy1
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Turbo session this Wednesday 4th March 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
1min left leg
1min both legs
1min right
repeat 3 times.


1m @ 70rpm with feet on top of shoes
4m @ 80rpm with feet in shoes

Main Set :

Hill repetitions
3 X 6 mins ascending difficulty
3 mins on Big Ring ( med sprocket ). Ride mod. Hard
2 mins on Big Ring shifting up 2 gears. Try maintain same cadence.
1 min on Big Ring shifting up another 2 gears and ride Hard.
After each 6 min set, 2 mins Easy spin on small ring.

Using 1-2 clicks more resistance on the Turbo,
3 mins on Big Ring ,
2 mins on Big Ring,
1 min on big Ring ascending difficulty again,
Recover 2 mins again, Easy spin on small ring.
Then repeat.

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

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Re: FREE TURBO CLASSES 11 Mar 2015 21:56 #6431

  • anthonyf
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John, many thanks. Enjoyed that session.

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Re: FREE TURBO CLASSES 18 Mar 2015 16:01 #6458

  • JDarcy1
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Turbo session this Wednesday 18th March 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
1min left leg
1min both legs
1min right
repeat 3 times.


1m @ 70rpm with feet on top of shoes
4m @ 80rpm with feet in shoes
Main Set :

2m Easy Spin 65% HR Cad 80-90 Gear 39X15/16
1m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear 53X16/17
2m Easy Spin 65% HR Cad 80-90 Gear 39X15/16
1m Tempo pace-Increase effort 80% HR Cad 80 Gear 53X16/17
5m Climbing Harder-stand-up occasionally 90% HR Cad 65-75 Gear 53X13
2m Descending Effort 75% HR Cad 60-70 Gear 39X15/16
5m Climbing Harder-stand-up occasionally 90% HR Cad 65-75 Gear 53X13
2m Descending Effort 75% HR Cad 60-70 Gear 39X15/16
1m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear 53X16/17
2m Easy Spin 65% HR Cadence 80-90 Gear 39X15/16
1m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear 53X16/17
2m Easy Spin 65% HR Cadence 80-90 Gear 39X15/16
30sec Bridge the Gap effort 90% HR Cad 80-90 Gear 53X15
1m Easy Spin 80% HR Cad 70-80 Gear 53X17/18
30sec Bridge the Gap effort 90% HR Cad 80-90 Gear 53X15
1m Easy Spin 80% HR Cad 70-80 Gear 53X17/18
2m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear 53X16/17
1m Easy Spin 80% HR Cad 70-80 Gear 53X17/18
2m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear 53X16/17
1m Easy Spin 80% HR Cad 70-80 Gear 53X17/18
2m Tempo Pace-increase Effort 80% HR Cad 80-90 Gear 53X16/17
1m Easy Spin 80% HR Cad 70-80 Gear 53X17/18
30sec SPRINT!!! effort 95% HR Cad 90-110 GEAR MAX
1m Easy Spin 80% HR Cad 70-80 Gear 53X17/18
30sec SPRINT!!! effort 95% HR Cad 90-110 GEAR MAX

10m Warm Down Small Ring X Big Sprocket..
Stretching - Flexibility.
See you there - John

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