Advertisements
 
 

The Cyclocross Workout Of The Day for Tuesday, 8.8.17. “VOToTheMax”

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

Ouch.

Enjoy!

M

Advertisements

~ by crosssports on August 8, 2017.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: