1. Turbo Sessions
Mesocycle II

2. Weds 29/11/17 Threshold Session 10 mins warm up 1/10 building to 3/10
SPRINT 30 seconds
5 mins easy spin
5 mins 7/10
SPRINT 10 seconds
2 mins easy spin
2 mins 8/10
1 min 9/10
5 mins easy
10 mins 7/10
Warm down

3. Friday 1/12/17 HIIT 10 mins warm up 5 mins rest, keep spinning!
30 secs 10/10
2 mins easy
15 secs 10/10
Repeat 5 times
1 min easy
Repeat 10 times
Warm down

4. Weds 6/12/17 Strength Session Warm up 10 mins of easy spinning
Increase resistance, lower the cadence
1 min high resistance
1 min spinning out
Repeat 5 times
5 mins of easy spinning
Repeat high resistance intervals/easy spinning
Warm down

5. Friday 8/12/17 Sweetspot Session – GCN vid
Extra:
5 mins easy
1 minute hard
4 easy
1 hard
2 easy
1 easy
SPRINT

6. Wednesday 13/12/17 Brick Session Warm up for 10 mins
10 mins – sweetspot (7/10 effort, HR zone 3/4)
Run – 2.5km loop, slightly slower than 5k pace
10 mins – sweetspot
Run – 2.5km loop, 5k pace
Run – 2.5km loop, slightly faster than 5k pace
10-15 mins – cool down

7. Friday 15/12/17
FILM TURBO