DH20mins HIIT WtLoss
Time Trial...20 mins at 16spm;Damper 4
2.57.2/500m;13
6spm;63w;516cph;171cals. Hard Session

10x500m,2mint;2.52.9/500m;27spm;68w;
532cph;250cals;98bpm; DF105

4(2.30 on,19spm; 2.30 off 14spm;3.31.1/500m;37w;427cph;135cals

12x250m,1mint;2.25.o3/500;36spm;114w;
692cph;BPM110. A hard session but I am pleased with the outcome.

DH YouTube Library-Run the Hills; Damper on 10; 2mins on,1 min off ;.20spm;306.5/500m;54w;485cph;183cals; av BPM 104

5x3m;2mint;;34spm90w

5x1000 28-24-26-28-30; DF116;26spm;60w

%x750m,2mint;2.40.3/500m;26spm;95w;592cph;195cals; DF115;98bpm. Hard session

2x2000m,2mint; 2.44.2/500m;26spm;79w;571cph;208cals.
BPM 117(83.6%)
Targets 26spm; 70w

DH4. Library; (3x2.30) 2.55.6/500;22spm;
65w;522cph;BPM111;Damper 5.

DHL2, Tabata; 8(20 secs on, 10 off)
3.14.2/500m;22spm;48w;44.4w;99cals; Damper 5

Aim was to ride off 500 calories as fast as poss...
2.56.3/500m;27spm;64w;519cph;500cals;105bpm. Very pleased with the result...long…

Dark Horse Video Library 01 Tabata
DF117;HRM102;3.00.0/500m;21spm;60w;
506cph;;;;;;131cals

3(20sec on,10sec off)
2.51.8/500m;22spm;70w;520cph;
129cals; D10

1min on,1off;2,28.8/500m;29 spm;Drag factor 10;106w;685cph;105cals; A short session but quite testing enough.

5x1000m,SPM22/24/26/28/24;
3.12.8/500m;25spm;49w;468cph;252cals

6xx500m,1mint;DF194;BPM104; 2.37.5/500m;28spm;;;;;;90w;608cph;
157cals

4x1000m,4mint;2.58.4/500m;25spm;62w;511cph;200cals; 94 BPM; Damper 4/5.

3.02.3/500m;18spm;58w;507cph246cals;BPM95. First use of Metronome....excellent