Crosssports's Weblog

Howdy folks,

Hey, how about I minimize the chit-chat and just hit you with a workout today?

How about I hit you with…

The 3×10++

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.

Immediately upon finishing the ten minute interval, sprint hard for 10 seconds.

Recover for one minute.

Do it again.

Repeat for a total of five sprints, 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.

Enjoy!

M

Hi there…

Thanks for following my blog!

This thing started off as a lark, and over the years that I’ve been doing it, has become a little bit of a monster.

It takes a fair bit of time – and a wee bit of money – to keep this thing rolling, and it’s the time of the season where I’ve got to pay the bills to keep this thing going.

I’m not trying to get rich off this thing… or really even make any money from it at all.

It’d just make my life a fair bit easier if I didn’t lose money doing this!

So, hey… if you feel like you’ve gotten anything of value out of this blog, please do me a favor – and yes, it’s a favor, and I will be truly thankful for it – and send a buck or two (or five, or whatever…) my way.

How do you do that?

Simply click on the graphic below, and PayPal will be glad to make it happen.

Thanks for the consideration!

~ by crosssports on October 19, 2017.

Posted in Cyclocross, Intervals, The Workout Of The Day