The Cyclocross Workout Of The Day for Tuesday, 10.22.13. “Kick Out The Jams”
Howdy folks,
Are you feeling rested and recovered after the weekend of racing?
If not, you should take today off.
Get some extra sleep if you can…
If you’re feeling good, though? Well rested?
Buckle up.
Get ready to kick out the jams…
It’s…
The Mi15
Warm up well. (Seriously. Warm up for this one, it’ll help.)
The basic idea here is to do a series of very short efforts with very little rest between them, for a pretty long period of time.
Sound confusing?
Here’s how it breaks down…
Warm up.
Get set…
Go!
15 seconds on
15 seconds off
15 seconds on
15 seconds off
…and so on and so on for the duration of the interval.
How long are you going to do this for?
– Ten minutes would be great.
Three sets, 5 minutes between sets.
How hard do you go during the “on” segments?
– Pretty darn hard.
You’re familiar with the level of effort you put out in your 2×20′s by now, right?
You need to go at least that hard.
Harder would be good.
Ideally, you’ll hit these on periods at right about 150% of your FTP, if you’re down with FTP…
That’s about 1/2 again as hard as your 2×20 level.
Ouch.
How easy do you go during the “off” segments?
– A lot easier, but you aren’t quite soft pedaling.
Right about 50% of your FTP, or half as hard as your 2×20 level.
Again, ouch.
Want to know the real “Ouch”?
Ultimately, you want to be able to do 6 sets of these, or 3 sets twenty minutes each.
Seriously, Ouch.
Maybe not today though, eh? 3 or 4 sets is pretty darn good.
Spin your legs out/warm down when finished.
Enjoy!
M
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