BT: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 30 minutes.
Comments and Definitions
IM - Individual Medley - Fly, back, breast, free.
Twisters - The twisters mean the set 'twists' down and gets faster (or the rest gets shorter). So you look at the wall clock or your watch, and 1:50 after you leave for #1, you go again. 1:45 after you leave on #2, you go again, and so on...
IM - Individual Medley - Fly, back, breast, free. Twisters - The twisters mean the set 'twists' down and gets faster (or the rest gets shorter). So you look at the wall clock or your watch, and 1:50 after you leave for #1, you go again. 1:45 after you leave on #2, you go again, and so on...