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The Workout Of The Day for Tuesday, 12.20.12. – “Last Waltz.”

Howdy folks,

Well, it’s Tuesday again, and you probably know what that means, right?

Wipe a tear from your eye as you do today’s workout, as for most of you, it’s the last time you’re going to be doing these for what little remains of the season.

It’s the Last Waltz…

…for the Classic 2×20 –

– Warm up.

– Go as hard as you can for 20 minutes.

– Recover for 2 minutes.

– Go again for another 20 minutes.

That’s the basic version. Success on this is,  however,  all in the details.

The idea here is to go as hard as you can for the duration of both intervals without being forced to go easier at the end of the second interval.  If you run out of gas before you finish the second interval, you went to hard. If your vision isn’t blurry at the end of the second interval, you went too easy.

If you’re doing this with a powermeter, you want your wattage output to be as close to constant as possible. We’re talking 10 watt variance at the most. Keep it steady.

These take practice to do well, and the better you get, the harder they get. This is a workout that goes great on the trainer, and that’s how I do ‘em, which is a good thing… because I always wind up flat on my back on the floor trying not to puke after the 2nd interval.

I’m really not kidding about the seeing spots thing. If you can learn to push through your limits when you do these, you will get better and you will get better fast.

(…but, yeah, it will hurt.)

(…a lot.)

(…but, you know, the good kind of hurt…)

You can also do the 2×20 Get-Up Style –

https://crosssports.wordpress.com/2010/08/09/the-cyclocross-workout-of-the-day-for-tuesday-8-9-2x20s-get-up-style/

 

Have fun!

M

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~ by crosssports on December 20, 2011.

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