Join Coach Luke for a FREE 60 minute interval based video workout.

Tuesday 30 June 6:00AM PST

REGISTER HERE: https://10to8.com/book/3circles/

Live Instructor led video class with a 10 minute warm up, a

climbing set, a sprinting set, a positional set and a 5 minute spin down.

We will focus on drilling different handlebar positions, seated and

standing climbs and the feel of the bike under difference cadences.

What you need:

 1. tablet/phone/PC with a webcam and google meet installed on it

(download the app or use Chrome on your PC/Mac). Ideally the

video should be set such that I can see your hips up – I will be

giving positional feedback during the session.

 2. A stationary bike or a bike on a trainer – both of which have the

ability to control the resistance.

 3. A fan, a towel, hydration

 4. Energy and enthusiasm!

We will be using the RPE scale during the workout.

This is a subjective scale – also called the Borg Scale.

Read more about it here: https://www.healthlinkbc.ca/physical-activity/borg-rating-perceived-exertionscale

In summary though each set will have an attached RPE number – the

lower the number the easier it should be, as the numbers get higher so

does the effort. At 20 you need to channel your inner Jens Voigt!

But more about that on the day…

Regards

Luke