Crosssports's Weblog

Howdy folks,

Well hell… getting this up late again, sorry!

I try, I do, but sometimes I just can’t manage to squeeze the blog time in at the end of the day.

Yuck.

Anyhow, here we are, and here we go…

While it is in fact Tuesday, we’re not doing 2×20’s today.

What we’re going to do instead is a repeat of what we did last week.

Why?

Well, oddly enough, it’s not ’cause I needed to jam something up on here in a timely fashion and didn’t want to write something new  (Seriously. Really. Honest. It’s not) it’s because it takes a couple of go’s at these to get them down, and because they’re pretty dead-nuts on in terms of the type of training most folks need right about now.

That’s a pretty good set of reasons, eh?

So, hey… onwards.

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

~ by crosssports on October 29, 2013.

Posted in Cyclocross, Intervals, The Workout Of The Day
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