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

Gatorade will be in attendance to provide nutritional advice and samples of their sports products.  

Tonight's session

Warm up for 10 - 15 mins, single leg drills and 1 to 2 mins of higher cadence work to get HR up.

7 intervals with 90 secs recovery between each.

7 mins effort in a gear that allows HR to reach top end of Zone 4 (98% of threshold) before end of 7 mins. Try and keep cadence at least 95rpm. 

6 mins effort that allows you to get a higher HR than for 7 min effort.

5 mins effort that allows you to get a higher HR than for 6 min effort and so on... until you have worked down to a 1 min effort where HR should be highest in the set.  

Increase cadence and /or gearing to increase effort.

Warm down for at least 5 mins to let HR drop to 65% of threshold.

(Will get progressively harder as interval length drops).