The Workout Of The Day for Tuesday, October 4, 2011 – “Wait, what?”

Wait… what? It’s Tuesday already? Geezusss…

Howdy folks!

Right off the bat, apologies in advance if I miss posts this week. I’m in Hawaii for the Kona IronMan, and the vagaries of travel (and no internet in my condo, and a 3g Chromebook that is, essentially, a worthless piece of crap…) may well conspire against me and make it impossible to get all the workouts up this week. I will do my best, but who knows…

…anyways, it’s Tuesday, and that means it’s…

Two By Twenty Tuesday!

I’ve been getting a ton of feedback from folks lately, and it seems like we’ve reached a critical mass of sorts, where people have been doing these workouts long enough that they’re really getting the hang of them, and that the 2x20s in particular are really starting to pay off.


If that sounds like you, and if you really feel like the Classic 2×20 or the 2×20 Get-Up style are working for you?

Stick with ’em.

Give one of those another go this week.

Ready for something new, a slightly different kind of challenge?


I’m going to throw you a curve ball.

OK, maybe not really a curve ball, more like a slider…

Today we’re doing the Variac Two by Twenty –

First of all, If you haven’t got the Classic 2×20 totally wired at this point, don’t to this workout. Do the classic instead –


Good. On with the workout…

– First, warm up well.

This is going to be just like a standard 2×20 in a lot of ways, so all the usual concerns apply. Flat(ish) road, lots of space, blah blah blah. Honestly? This workout is really best done on the trainer… sorry, but hey – it’s raining here, perfect time to train inside!

– Launch into your first interval just as you would a standard 2×20. The basic outline of the workout is just like the classic –

– Go as hard as you can for 20 minutes.

– Recover for 2 minutes.

– Go again for another 20 minutes.

Here’s where things get interesting. As you begin the 2nd interval, take note of the cadence you like to ride these intervals in.

Got it?


  – Ride at that cadence for five minutes.

Now bump up your cadence by ten rpm, while keeping your power output at the same level…

This is waaay easier with a wattage measuring device, but you can do it by monitoring HR (kinda/sorta) MPH, or RPE

– Hold that rpm level for 10 seconds, then up another 10 rpm.

– Hold that rpm level for 10 seconds, then (again) up another 10.

Hold that cadence for 2 minutes, then…

– Back to baseline cadence for 2 minutes.

Repeat entire sequence going down in cadence, so…

Down 10, 10 seconds

Down 10, 10 seconds

Down 10, 2 minutes.

Back to baseline for 2 minutes, then up again.

Repeat the whole pattern, up and down until end your twenty minutes are up.

– Rest 2-5 minutes, then go again.

Remember, the key here is to vary the cadence while keeping the intensity the same. It’s harder than it sounds, trust me!

Have fun,




~ by crosssports on October 3, 2011.

One Response to “The Workout Of The Day for Tuesday, October 4, 2011 – “Wait, what?””

  1. Just checking in, not sure if you want me to or not, you certainly don’t owe me anything, just thought I’d keep you posted 😉
    Did the 2×20 get-up style and my averages for that a starting to creep back towards where my average would be for the standard 2 X 20. So that’s good. Hopefully the trend continues as I do more.

    And yes, I am most definitely one of those people you mention above which these are really starting to pay off. Thanks again.

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