Anaerobic intervals?
03-11-10, 12:29 PM
#1
coffee-stained punk
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Anaerobic intervals?
Ive been doing 6x1 but would like to change it up, what are you guys doing?
*Edit* i did a search, and got lazy sifting thru stuff i wasnt looking for...im going to do the pyramid and see how that goes.
*Edit* i did a search, and got lazy sifting thru stuff i wasnt looking for...im going to do the pyramid and see how that goes.
Last edited by hammy56; 03-11-10 at 01:33 PM.
03-11-10, 12:36 PM
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03-11-10, 12:41 PM
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Anyone can send me a PM if they'd like editing rights to that document.
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03-11-10, 12:47 PM
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03-11-10, 12:48 PM
#6
Blast from the Past
I've gotten a lot of good out of Tabata type workouts or Pyramids (these seem to be easier on me mentally).
edit: Bonus points if you can find a crit course to do them on. A school or an industrial park with some down time work well.
edit: Bonus points if you can find a crit course to do them on. A school or an industrial park with some down time work well.
Last edited by Voodoo76; 03-11-10 at 12:53 PM.
03-11-10, 12:59 PM
#7
Making a kilometer blurry
I go back and forth between the 1125211 pyramid (with >= 5' rest intervals) and just the 6x1x5s.
03-11-10, 01:16 PM
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03-11-10, 01:21 PM
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in the 6x1x5, the 5 = 5min rest between 1' "on"
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03-11-10, 01:21 PM
#10
Making a kilometer blurry
If you're asking about the 5 in the 1125211, mine typically look something like this:
1: 675W <=== vs. CP1 around 800W
1: 700W
2: 450W <=== close to my CP5
5: 340W <=== close to my FTP
2: 460W
1: 625W
1: 590W
1: 675W <=== vs. CP1 around 800W
1: 700W
2: 450W <=== close to my CP5
5: 340W <=== close to my FTP
2: 460W
1: 625W
1: 590W
03-11-10, 01:45 PM
#12
Making a kilometer blurry
The goal is just to get significantly beyond your VO2Max. I also use it as sprint training for the 1s, so I start those out really hard, then pace it a bit.
03-11-10, 02:32 PM
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I try to keep mine simple. Two or three sets of 6x1. I'm also old and slow.
03-11-10, 02:36 PM
#14
Making a kilometer blurry
^^^I don't think you're hitting those 1s hard enough if you can do 3 sets of them with something resembling repeatability. Even my training partners who are pure TT strength and weak in AWC can't do more than six reliably.
03-12-10, 02:42 PM
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I do mine at crits. Leadout for every prime. Usually gets me 45-60" up around 180%... fast and fun. Wheeeeee!
03-12-10, 04:33 PM
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awesome!
03-12-10, 07:24 PM
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I'm generally pretty toasted after the 1st set. I put in 20-25 minutes rest before 2nd set and generally lose a large chunk of power, closer in resemblance to CP6. 3rd set is pretty abysmal, and chiefly designed to make me hug my inner masochist. I understand that the 3rd set is pretty useless in the anaerobic sense, but I think it is useful training for mental toughness to keep going under lots of pain. Half this game is 100% mental.
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