The Workout Of The Day for Thursday, 9.15.11. – Zach F-ing McD…
Howdy folks,
Sorry I didn’t get anything up last night, I was out at CrossVegas doing a little bit of racing, a little bit of drinking, and a whole lot of cheering for Zach McDonald, who rode to a fantastic 11th place in the Pro race, racing against what was clearly the best field ever to assemble for a Cyclocross Race in North America.
Nice.
In honor of Zach, today we’re going to do a workout that’s straight out of his training log, and the he coined the name for.
That’s right, get ready for…
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.
Ouch.
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. Don’t do these if you’re racing on Saturday.
If you’re not down with the sickness…
…you can do some Spin-Ups today.
Have fun!
M
Crosssports's Weblog 
These Death intervals are nasty.
I only managed 3 sets but I swear to sweet sweet LOB above that I almost puked during my 3rd set.
Awesome though. I think these will really help.