The Workout of The Day for Sunday, 8.19.12. “Start Me Up”

Howdy folks,

I hope you’re enjoying your weekend!

We’re looking to get hit with some precipitation in my neck of the woods, and that means that it’s probably going to be a good day to do something a little bit shorter and more intense today… and you know what? It’s about time we start bringing some short intervals into our program as the season starts to sneak up on us.

So, hey… something pretty short and intense today. Get used to these, we’re going to be doing them once a week for a while…

Without further ado, today’s workout is…

Start Me Up…

Warm up well.

Find a clear, clean stretch of traffic-free open road that will allow you to ride full-gas for 10-12 seconds…

This is important.

You’re going to be going really darn hard, and you don’t want to/can’t be dealing with cars, potholes, etc.

Shift into a gear appropriate for a race-style start (you can/should experiment a bit with this until you get it figured out. This is good stuff to have figured out for ‘cross season, nice side benefit of this workout!)

From a dead stop (or as close to it as practicable…) get out of the saddle and punch it.


Full gas, no messing around.

Shift up as necessary to continue acceleration until you get up to max speed.

Full-gas sprint continues for a duration of 10-12 seconds.

Recover for 30 seconds and then go again.

Repeat 3-5 times.

That’s a set.

Five minutes recovery and then repeat.

You’re looking to do 3-5 sets, or (if you’re using a power meter…) as many sets as you can without seeing a noticeable drop in peak power output.

Spin out your legs, and head back home and enjoy the rest of your weekend.


Have fun!


~ by crosssports on August 18, 2012.

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