The room is big, the fan is good, the windows open wide and this week we enjoyed a personal fave... the Descending Spiral from Sufferfest. Five minutes warm up including 2 x 30 second intervals to tell the muscles that something dark this way comes. Then it is into the two spiral sets.
The footage and music is fun but that's it on the fun front: 2 mins of 8/10 effort, 2 mins of recover. 1.45 of effort, 1.45 recovery. 1.30 effort, 1.30 recovery...
Following this pattern and trying to hold down your early supper the effort increases at 1 minute with 9.5/10 effort, 1 min recovery, 45 secs effort etc until 10/10 effort for the final two.
Then you have 5 grateful minutes to question your sanity before the second spiral kicks in.
Billy and Mike were putting in the effort big-time but I failed to tell them that at the end of the second set, the 15 second intervals keep repeating... and repeating.
For everyone who used to come to Turbo sessions, you don't know what you're missing. I won't name and shame just yet but these weekly sessions will have you ready for Mallorca or other early year challenges for just an hour and half away from home.
Brian Costello setting up next week when I'm away.
Adrian