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Turbo Training

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

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Turbo Training

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  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 • 5 mins 5/10

  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

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