Aerobic conditioning Borg Scale of perceived exertion Level 1 Im watching TV and eating bon bons Level 2 Im comfortable and could maintain this pace all day long Level 3 Im still comfortable but am breathing a bit harder ID: 427708
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Slide1
Turbo Training
Aerobic conditioningSlide2
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 deadSlide3
Warm up – 15 mins
Perceived effort;
5
mins
3/10
5
mins
4/10
5
mins
5/10Slide4
Five 4 minute intervals; 1
Perceived effort;
4
mins
6/10
I
can still talk, but am slightly breathlessSlide5
Five 4 minute intervals; 1
Perceived effort;
2
mins
3/10
I'm still comfortable, but am breathing a bit harderSlide6
Five 4 minute intervals; 2
Perceived effort;
4
mins
7/10 sprint last 15
secs
I can still talk, but I don't really want to. I'm sweating like a pigSlide7
Five 4 minute intervals; 2
Perceived effort;
2 minutes
3/10
: I'm still comfortable, but am breathing a bit harderSlide8
Five 4 minute intervals; 3
Perceived effort;
4
mins
7/10 sprint last 15
secs
I can still talk, but I don't really want to. I'm sweating like a pigSlide9
Five 4 minute intervals; 3
Perceived effort;
2 minutes
3/10
: I'm still comfortable, but am breathing a bit harderSlide10
Five 4 minute intervals; 4
Perceived effort;
4
mins
7/10 sprint last 20
secs
I can still talk, but I don't really want to. I'm sweating like a pigSlide11
Five 4 minute intervals; 4
Perceived effort;
2 minutes
3/10
: I'm still comfortable, but am breathing a bit harderSlide12
Five 4 minute intervals; 5
Perceived effort;
4
mins
8/10 sprint last 20
secs
I can grunt in response to your questions and can only keep this pace for a short time periodSlide13
Five 4 minute intervals; 5
Perceived effort;
2 minutes
3/10
: I'm still comfortable, but am breathing a bit harderSlide14
Cool down
5
mins
low gear
Effort 3/10