Crosssports's Weblog

Howdy folks,

It’s Tuesday, and you know what that means, right?

It’s…

2×20 Tuesday!

…except, nope.

Not this week.

We’re changing it up just a bit this time, and we’re skipping the 2×20 this week.

Instead we’re gonna’ take a swing at…

“FPS” Intervals…

Here’s how this goes…

First, warm up well. Twenty minutes or so.

Then, do one half of a 2×20 Interval.

Recover for 5-10 minutes, then on with the “blecchhh…”

You’re going to need a stopwatch.

Hit “go” and get out of the saddle, go hard. Sprint for 5seconds, then back down in the saddle and finish at the count of eight

Focus on your leg speed, and making the gear turn over quickly, especially as/after you sit down.

spin easy until you hit the 30 second mark, and then go again.

Same pattern repeats until you’ve gone 10 minutes – and end the last interval with a 15 second effort – if you can!

Spin out your legs riding easy for for 15-20 minutes, and you’re done.

Have fun!

M

~ by crosssports on October 2, 2012.

Posted in The Workout Of The Day
Tags: Aerobic exercise, Bicycle pedal, Bicycle racing, bike racing, Cycling, Cyclo-cross, Cyclocross, Fitness, High-intensity interval training, Interval training, Mountain bike, Mountain biking, Personal Training, Physical exercise, Racing, Sports, XC Racing