At Cornwall Hall, The Drive, Sevenoaks, TN13 3AB. Please be ready to start warm up at 7.45pm.

You'll need - Your bike of course, Heart Rate Monitor, drink, towel for yourself and towel to protect your bike. Please also bring a large towel or similar to protect the floor. A cadence reader on your speedo is also useful as cadence should be at least 95rpm for most of the work you'll do, while you'll use your gears to add/reduce resistance to ensure you are in the appropriate training zone.   

The club has a number of turbo trainers that you can use. Please email This e-mail address is being protected from spambots. You need JavaScript enabled to view it to reserve one by the Monday evening before. You can also borrow the machines to use at home as long as they are returned to the hall for the following Thursday. It is hoped that if you become a regular you will eventually buy your own turbo as these are really for the use of new members to try before they buy. 

Annual members - free, PAYG - clip of swim card

Tonight's session

10 mins warm up getting HR up to at least 80% of lactate threshold, single leg drills/increase cadence for one/two mins).

Main set

4 x 10 mins at mid/upper Zone 4 level (95% - 99% of threshold). RPE 15-16/20. 2 mins easy pedalling recovery between intervals. Try and keep cadence at approx 95rpm and stay in same gear for each interval. See HR gradually increase during the interval and the average slightly higher for each one. Muscular endurance set to improve racing threshold.

At least 5 mins warm down gradually let HR drop to about 65% of threshold.