The Cyclocross Workout Of The Day for Tuesday, 11.1.16. “Over-under This”
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Now on with the workout…
Today we’re doing…
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’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. If you’re really a baller, keep rolling sets until you’ve completed enough to be the equivalent of your typical race duration.
Yikes.
Have fun!
M
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