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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…

 

I didn’t think so.
Good luck…
M

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~ by crosssports on November 1, 2018.

Posted in Cyclocross

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