The Workout Of The Day for Sunday, 12.23.12. “The Cauldron Of Fire. In your legs.”

Howdy folks,

No local races in your area? Big races coming up? No sweat.

The theme of the week continues, as we once again hit things hard today, blowing up your legs to prepare you for Nats and Worlds.

Strap your shoes up tight, and get ready for…
The ZDI – (Aka “The Cauldron of fire. In your legs.”)


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.

Have fun!


~ by crosssports on December 23, 2012.

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