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Turbo Training

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

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Turbo Training

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  1. Turbo Training Aerobic conditioning 2

  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 • 5 mins 5/10

  4. Four sets of; 40seconds very hard effort, 20 seconds rest x 5 (1) Perceived effort; • 4o Secs 8/10 • : I can grunt in response to your questions and can only keep this pace for a short time period • 20 Secs recovery

  5. Recovery 1 Perceived effort; • 2 mins2/10 • Low gear

  6. Four sets of; 40seconds very hard effort, 20 seconds rest x 5 (2) Perceived effort; • 4o Secs 8/10 • : I can grunt in response to your questions and can only keep this pace for a short time period • 20 Secs recovery

  7. Recovery 2 Perceived effort; • 2 mins2/10 • Low gear

  8. Four sets of; 40seconds very hard effort, 20 seconds rest x 5 (3) Perceived effort; • 4o Secs9/10 • I am probably going to die • 20 Secs recovery

  9. Recovery 3 Perceived effort; • 2 mins2/10 • Low gear

  10. Four sets of; 40seconds very hard effort, 20 seconds rest x 5 (4) Perceived effort; • 4o Secs 9/10 • I am probably going to die • 20 Secsrecovery

  11. Cool down • 7 mins low gear • Effort 3/10 Gradually easing to 1/10

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