Crosssports's Weblog

Howdy folks,

Well, I tried.

I tried to come up with video coverage of the Women’s race at Neerpelt this past weekend, but all I could find was a brief highlights package…

If you happen to find something more, please let me know and I’ll post it up so everyone can watch it while doing today’s…

Over/Under Intervals! 

So, what the heck is an over/under interval?

– “Over-under” means that you are going to be working right around the level of your threshold, both above and below.

– What is your threshold? Well, for our purposes, we are going to reference the Classic 2×20 workout. Whatever wattage, heart rate, or gear ratio you use for that interval will serve as your threshold baseline.

Get a solid idea of the wattage, heart rate, or tempo you ride your 20 minute intervals in, and keep it firmly stuck in your mind. This is important; you are going to bounce above and below this level for the rest of the workout.

Get a stopwatch. Put it on your bars.

Start the stopwatch.

Begin today’s workout by doing a 5 minute effort at your 2×20 level.

After the 20 minute-style baseline effort, spin easy for 2 -5 minutes.

When you are ready, begin the 10 minute Over/under thusly:

– Ride for one minute at your baseline/20 minute intensity level.

– At the end of that minute, ride 10 seconds at 25 watts, 10 beats, or 1 gear higher than the baseline level.

– After the 10 seconds, ride 20 seconds at 25 watts, 10 beats, or 1 gear lower than the baseline.

– After the 20 seconds, you go back to the ten (over,) followed again by the 20 (under,) etc., etc.

Got it? 1 minute baseline, 10 up, 20 down, 10 up, 20 down. Repeat the up/down efforts to the end of the interval.

– Rest 2-5 minutes.

– Do it again for 10 minutes.

– Rest again for 2 minutes.

– Pile sets on until you’ve reached the duration of your typical race, or you’re starting to see a precipitous drop in your output level. You’ll know when that happens, even if you aren’t using a power meter!

Have fun!
M

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~ by crosssports on October 6, 2015.

Posted in Cyclocross, Intervals, The Workout Of The Day
Tags: Cyclocross, cyclocross training, the cyclocross workout of the day, two by twenty tuesday