Turbo Training Aerobic conditioning.

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Presentation transcript:

Turbo Training Aerobic conditioning

Borg Scale of perceived exertion Level 1: I'm watching TV and eating bon bons Level 2: I'm comfortable and could maintain this pace all day long Level 3: I'm still comfortable, but am breathing a bit harder Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly Level 5: I'm just above comfortable, am sweating more and can still talk easily Level 6: I can still talk, but am slightly breathless Level 7: I can still talk, but I don't really want to. I'm sweating like a pig Level 8: I can grunt in response to your questions and can only keep this pace for a short time period Level 9: I am probably going to die Level 10: I am dead

Warm up – 15 mins Perceived effort; 5 mins 3/10 5 mins 4/10

Five 4 minute intervals; 1 Perceived effort; 4 mins 6/10 I can still talk, but am slightly breathless

Five 4 minute intervals; 1 Perceived effort; 2 mins 3/10 I'm still comfortable, but am breathing a bit harder

Five 4 minute intervals; 2 Perceived effort; 4 mins 7/10 sprint last 15 secs I can still talk, but I don't really want to. I'm sweating like a pig

Five 4 minute intervals; 2 Perceived effort; 2 minutes 3/10 : I'm still comfortable, but am breathing a bit harder

Five 4 minute intervals; 3 Perceived effort; 4 mins 7/10 sprint last 15 secs I can still talk, but I don't really want to. I'm sweating like a pig

Five 4 minute intervals; 3 Perceived effort; 2 minutes 3/10 : I'm still comfortable, but am breathing a bit harder

Five 4 minute intervals; 4 Perceived effort; 4 mins 7/10 sprint last 20 secs I can still talk, but I don't really want to. I'm sweating like a pig

Five 4 minute intervals; 4 Perceived effort; 2 minutes 3/10 : I'm still comfortable, but am breathing a bit harder

Five 4 minute intervals; 5 Perceived effort; 4 mins 8/10 sprint last 20 secs I can grunt in response to your questions and can only keep this pace for a short time period

Five 4 minute intervals; 5 Perceived effort; 2 minutes 3/10 : I'm still comfortable, but am breathing a bit harder

Cool down 5 mins low gear Effort 3/10