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The Cyclocross Workout Of The Day for Thursday, 10.5.17. “Puddles”

Howdy folks,

Happy Thursday!

Ready to do some work?

Today, that work takes the form of…

The 3×10++

First of all, the assumption here is that you’re going to do these on the trainer. You don’t have to, but it’s probably easier if you do. Unless you’re lucky enough to live someplace with roads that are conducive to shutting your mind off  (Ie – absolutely no traffic, and long stretches of flat terrain) this will be a tough one to pull off in the great outdoors.

Pretty sweet if that’s you, though!

Anyways…

Warm up, spinning on the trainer until you’re ready to lay down some watts.

When you’re warmed up, immediately embark upon one 10 minute interval, ridden like a 2×20.

When I say “like a 2×20” I mean literally that. If you’ve been doing the 2×20 intervals that we’ve posted up on here over the last couple of months, you want to use the output for those as your baseline here. Same effort, 1/2 as long.

In other words, if you’re cranking 300 watts for your twenty minute intervals, that’s what you want to do here. For ten minutes.

As soon as you finish the ten minute interval, sprint for 10 seconds.

Hard.

How hard?

Pretty darn hard, but not so hard that you can’t…

Recover for one minute.

And then do it again.

And then…

Repeat for a total of five sprints (with the corresponding rest intervals) then immediately begin another 10 minute interval.

As soon as you finish that, another sprint set, same as before.

You’re going to do a total of 3 ten-minute intervals and 3 sprint sets. Only rest periods are the 1-minute breaks between the sprints.

Yeah, that makes this pretty damn hard.

Spin out your legs afterwards, then mop up the puddle of sweat under the trainer.

 

Yeesh. Definitely do not drink it up, ok?

 

Enjoy!

 

M

 

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~ by crosssports on October 5, 2017.

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