Turbo Session 30th November 2011

Thanks to all those that supported our first turbo session. The main set was a pyramid session made up of the following intervals:
4 x 3 mins in a hard gear at or around lactate threshold with 90 seconds recovery
3 x 3 mins 1 gear harder at or around anaerobic threshold with 90 seconds recovery
2 x 3 mins 1 gear harder at or above anaerobic threshold, 10 minute TT pace with 90 seconds recovery
1 x 3 mins 1 gear harder close to maximum effort with 90 seconds recovery
We talked during the recovery periods about how this maps onto our max heart rate. Based on my max heart rate you can see the effect of the intervals by looking at the heart rates between 20 and 65 minutes. You can clearly see the 4 groups of intervals getting progressively harder and the recoveries lessening as fatigue sets in.

I hope you found the session useful and that we can build these sessions into a cornerstone of the clubs winter training.
Barry