1. Turbo Training
Aerobic conditioning

2. 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

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

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

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

6. 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

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

8. 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

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

10. 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

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

12. 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

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

14. Cool down
5 mins low gear
Effort 3/10