{"id":3197,"date":"2009-12-07T15:57:34","date_gmt":"2009-12-07T15:57:34","guid":{"rendered":"http:\/\/www.alananna.co.uk\/blog\/?p=3197"},"modified":"2009-12-07T15:57:34","modified_gmt":"2009-12-07T15:57:34","slug":"todays-turbo-training-workout","status":"publish","type":"post","link":"https:\/\/www.alananna.co.uk\/blog\/2009\/12\/todays-turbo-training-workout\/","title":{"rendered":"Todays Turbo Training Workout"},"content":{"rendered":"<p>Don&#8217;t worry, I don&#8217;t intend to post these everyday as I&#8217;m sure you&#8217;ll get bored of them soon &#8211; if not already. However, I&#8217;m enjpying doing them and I like the heart rate graphs I produce in a strange, &#8216;heart-rate artwork&#8217; kind of way. Of course, if you enjoy these posts or are trying to do the same workouts yourself then post a comment and let me know and I&#8217;ll keep them coming.<\/p>\n<p>Todays workout was a little longer at an hour with some hard intervals in the middle. I did an extended warm up:<\/p>\n<ul>\n<li> 5 mins @ 120 Watts<\/li>\n<li> 5 mins @ 180 Watts<\/li>\n<li> 5 mins @ 240 Watts<\/li>\n<li> 5  mins @ 120 Watts<\/li>\n<\/ul>\n<p>Then started the intervals where I did:<\/p>\n<ul>\n<li>7 x\u00a0 45 secs @ 400 Watts followed by 3:15 @ 100 Watts<\/li>\n<\/ul>\n<p>I had intended to do 1 minute at the high power output and 4 mins easy, but couldn&#8217;t quite last for a minute at 400 Watts. My legs just died at around 45 seconds each time so I adjusted both the length of the hard effort and the rest effort. As you can image, it was pretty tough, but I have something to aim for with these.<\/p>\n<p>I then extended the workout to an hour with:<\/p>\n<ul>\n<li>8 mins @ 200 Watts<\/li>\n<li>4 mins @ 120 Watts<\/li>\n<\/ul>\n<p>Here&#8217;s the heart rate output which shows that I was at least trying!<\/p>\n<p style=\"text-align: center;\">\n<div id=\"attachment_3198\" style=\"width: 410px\" class=\"wp-caption aligncenter\"><a title=\"Todays Heart Rate 'Artwork'\" rel=\"lightbox\" href=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/hr_7122009.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-3198\" class=\"size-medium wp-image-3198 \" title=\"hr_7122009\" src=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/hr_7122009-400x168.jpg\" alt=\"Todays Heart Rate 'Artwork' - Click to enlarge\" width=\"400\" height=\"168\" srcset=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/hr_7122009-400x168.jpg 400w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/hr_7122009-120x50.jpg 120w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2009\/12\/hr_7122009.jpg 950w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><p id=\"caption-attachment-3198\" class=\"wp-caption-text\">Todays Heart Rate &#39;Artwork&#39; - Click to enlarge<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Don&#8217;t worry, I don&#8217;t intend to post these everyday as I&#8217;m sure you&#8217;ll get bored of them soon &#8211; if not already. However, I&#8217;m enjpying doing them and I like the heart rate graphs I produce in a strange, &#8216;heart-rate artwork&#8217; kind of way. Of course, if you enjoy these posts or are trying to&#46;&#46;&#46;<\/p>\n","protected":false},"author":1312,"featured_media":3198,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[48,17],"tags":[44,54,1468,249,483,484],"class_list":["post-3197","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-mtb","tag-heart-rate","tag-training","tag-triathlon-training","tag-turbo-trainer","tag-turbo-trainer-workout","tag-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Todays Turbo Training Workout - A Simple Life of Luxury<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.alananna.co.uk\/blog\/2009\/12\/todays-turbo-training-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Todays Turbo Training Workout - A Simple Life of Luxury\" \/>\n<meta property=\"og:description\" content=\"Don&#8217;t worry, I don&#8217;t intend to post these everyday as I&#8217;m sure you&#8217;ll get bored of them soon &#8211; if not already. 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