Crosssports's Weblog

Howdy folks,

Do you own a power meter? Today you’re doing…

VOmax intervals.

(With the usual caveat that if you aren’t really well recovered from the weekend – and you probably aren’t – you should almost certainly take today off instead.)

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

Repeat 12 times:

Hard

50 sec @ 110 % of FTP

Easy

10 sec @ 75 % of FTP

Recover

15 min @ 40 % of FTP

Do the above 3 times, then…

Cool Down

10 min @ 40 % of FTP

Ouch.

No power meter? No clue about this FTP stuff?

No sweat. Today is, after all…

2×20 Tuesday!

Pretty simply, the 2×20 looks like this:

– Warm up.

– Go as hard as you can for 20 minutes.

– Recover for 5 minutes.

– Go again for another 20 minutes.

That’s the basic version. Success on this is,  however,  all in the details.

First of all, warm up.

No, seriously. Don’t just hop on the bike and blast one out.

Warming up makes a difference, especially if you’re doing this as a test session.

You don’t need to do anything super hard or super involved, just make sure the legs are up and running before you kick off the workout proper.

Spin for a bit, blast a couple of 30 second to 2 minute efforts off pretty hard, spin a bit more, then go for it.

When you do go for it, really go for it.

But in a controlled sort of way.

The idea here is to go as hard as you can for the duration of both intervals without being forced to go easier at the end of the second interval.  If you run out of gas before you finish the second interval, you went to hard. If your vision isn’t blurry at the end of the second interval, you went too easy.

If you’re doing this with a powermeter, you want your wattage output to be as close to constant as possible. How constant?

Can you keep it in a 10 watt range?

Probably not.

15 watts?

More likely

20 watts?

Try.

Keep it steady.

These take practice to do well, and the better you get, the harder they get (you’re welcome.) This is a workout that’s a natural for the turbo trainer, and that’s how I do ‘em.

This is a good thing, because I always wind up flat on my back on the floor trying not to puke after the 2nd interval.

I’m really not kidding about the blurry vision thing. You should aspire to seeing-spots level of output on these.

If you can learn to push through your limits, really push, you will get better and you will get better fast.

It’ll be painful, though.

I promise.

Have fun!

M

~ by crosssports on November 13, 2018.

Posted in Cyclocross