The Cyclocross Workout Of The Day for Thursday, 11.1.18. “Fast, again.”
Howdy folks,
As promised, today is a repeat of last Thursday’s workout. Enjoy!
We’re going to do some speed work today. We’re going to do some…
Ten Second Max Sprints –
This is a pretty simple workout in concept, but harder to actually do than it appears at first blush. Short version…
– Warm up
20 minutes or so, making sure to include some short, hard efforts.
– Full-gas, all out sprint for ten seconds.
– Recover for 12 minutes.
– Full-gas, all out sprint for ten seconds.
– Recover for 12 minutes.
– Full-gas, all out sprint for ten seconds.
– Recover for 12 minutes.
– Full-gas, all out sprint for ten seconds.
– Recover for 12 minutes.
– Full-gas, all out sprint for ten seconds.
– Spin out your legs, recover for another 10 minutes or so, then go home. You’re done.
Wait… that’s it?
Yup.
Five ten-second sprints.
That’s it.
Here’s the thing, though; these are legit, 100%, all you can do sprints.
Think “If I don’t win this sprint, someone I love is going to die” type sprints.
If this doesn’t sound hard to you, that just means you’ve never actually gone that hard before.
It isn’t something that most people – even bike racers – have actually done. They may think they have, but… nope.
Just fwiw, here’s what it looks like when you’ve really, truly given a 100% effort in a sprint…
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