Crosssports's Weblog

Howdy folks,

Happy Tuesday!

Before we get down to the business of the day, thanks to Greg for the kind donation! Much appreciate the help keeping the lights on here!

As you know if you’ve spent any time on here over the past several seasons, on Tuesday we typically put the pedal down to the mat, and hit some manner of intervals pretty hard.

We’re definitely sticking with that theme today, but we aren’t doing our typical 2×20 Tuesday routine.

Instead, we’re sticking with what we did last week. As is true for most interval sessions, it takes a couple/few goes at this type of workout before you really get something like this wired, and are able to do it to the max…

So, here we go. Second shot at this. Grab your destiny by the balls and…

VO(to the)max 12/50

1. Warm up

   Warm Up: 20 min @ 40 % of FTP
   throw a couple of efforts at or > ftp in during warm up to make sure you’re ready

2. Repeat 12 times

   1. Hard

      Work: 50 sec @ 110 % of FTP

   2. Easy

      Recovery: 10 sec @ 75 % of FTP

3. Recovery

   Recovery: 15 min @ 40 % of FTP

4. Repeat 12 times

   1. Hard

      Work: 50 sec @ 110 % of FTP

   2. Easy

      Recovery: 10 sec @ 75 % of FTP

5. Recovery

   Recovery: 15 min @ 40 % of FTP

6. Repeat 12 times

   1. Hard

      Work: 50 sec @ 110 % of FTP

   2. Easy

      Recovery: 10 sec @ 75 % of FTP

7. Cool Down

   Cool Down: 10 min @ 40 % of FTP