The Workout Of The Day for Thursday, 9.1.11. – “Ouch.”

Howdy folks!

Oh My God, it’s September.


Traditionally, that has always meant that as a bike racer you could start to think about Cyclocross.

Nowadays, it means that you might just be racing Cyclocross this weekend.

Repeat – wow.

So, OK… time to kick things into high gear.

(I’m not kidding.)

Racing is imminent, it’s time for intensity.

Today we’re doing…

Zach’s Death Intervals

Warm up really well.

Find a fairly steep hill that you can do a 30 second hard effort on. Best bet is a climb that’s right on the big ring/small ring break point. You could do it in either one, depending…

Roll into the climb fast, and Sprint up it, 30 seconds hard effort.

Coast back down, turn around and go again immediately.

Repeat for a total of ten reps.

Yup. Ten.


Recover for 5-10 minutes, then go again. You’re trying to do 3-5 sets of ten.

Yes, this is really damn hard.

Don’t even try these if you’re feeling gassed.

If you’re not down with the sickness…

…you can do some Spin-Ups today.

Heck, you can also do some running today if you feel like it. Check out last weeks running workout. Definitely worth giving a shot to that today as well!

Have fun!


~ by crosssports on August 31, 2011.

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