As a way to better prepare for the surges in crits, has anyone combined short sprints with 2x20s?
With limited time (hrs/day & days/wk), I've been trying to get more bang for the buck. Once last week and once this week I did a workout of 2x20s at LT/Z4 (using hrm) with a brief, standing sprint lasting 10" every 3 minutes. With shorter, intense intervals, the rest period is usually longer (5 minutes or so) and done at a recovery pace. These rest periods end up being 2' 50" and my hr doesn't drop lower than Z4. That works out to 6 10-second sprints during each 20'. Doesn't quite hurt as much as Tabata, but I've been glad when the interval(s) end. One hour, incl warmup & cool down, and I'm done.
I guess the only sure way to see if they're effective is to see if I suck less than normal in my races. Just wanted to see if anyone has done something like these, and if so, how did they work (or not work) out for you? Or ... at 50 y.o., are they a sure-fire recipe for cardiac arrest?!