The Workout Of The Day for Thursday, 12.23.12. “OMG, ZDI’s!”


Howdy folks,

I hope you’re pretty well rested after yesterday, ’cause today is…

well, today is pretty awful.

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. Don’t do these if you’re racing this weekend (which almost no one in the US is…)

Looking for something a little bit more humane? You can do some Spin-Ups today.

Have fun!


~ by crosssports on December 22, 2011.

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