1. Aerobic conditioning 2 Turbo Training

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 mins 2/10 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 mins 2/10 Low gear

8. Four sets of; 40seconds very hard effort, 20 seconds rest x 5 (3) Perceived effort; 4o Secs 9/10 I am probably going to die 20 Secs recovery

9. Recovery 3 Perceived effort; 2 mins 2/10 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 Secs recovery

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