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The Workout Of The Day for Friday, 12.28.12. “Mixed Bag (with Happy Ending)”

Howdy folks,

Yay! Friday!

Normally on Friday, we’re taking things just a little bit easy so that we’ve got good legs on Sunday, or doing Openers of one flavor or another if we’re racing on Saturday.

This week, though? We’re assuming you don’t have any racing this weekend, so… game on today, bay-bee!

Ready to do some work?

 

Today we’re doing…

 

The Mixed Bag (with Happy Ending…)

340x_mixedbag72310_01

– Warm up.

– Go as hard as you can for 10 minutes.

– Recover for 2 minutes.

– Go again for 15 minutes.

– Recover for 2 minutes.

– Go again for 15 minutes.

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

The idea here is to go as hard as you can for the duration of all 3 intervals without being forced to go easier at the end of the subsequent interval.  If you run out of gas before you finish the second or third interval, you went too hard. If your vision isn’t blurry at the end of the last 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 works great on the trainer, and that’s how I do ‘em.

But hey… that’s not all.

This is the Happy Ending version.

What does that mean?

After the third interval,

-spin for 1 minute.

sprint for ten seconds, starting at the one minute mark on your watch.

-spin until you hit the 2 minute mark on your watch

sprint for ten seconds

-spin until you hit the 3 minute mark on your watch

sprint for ten seconds

Etc., etc., continuing until you hit the five minute mark, and give the last little bit of your energy in one final 10 second sprint.

Ouch.

 

Have fun!

M

 

 

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~ by crosssports on December 27, 2012.

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