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Old 03-11-10, 12:29 PM   #1
hammy56
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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.

Last edited by hammy56; 03-11-10 at 01:33 PM.
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Old 03-11-10, 12:36 PM   #2
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thanks, bdcheung
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Old 03-11-10, 12:41 PM   #3
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Anyone can send me a PM if they'd like editing rights to that document.
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Old 03-11-10, 12:45 PM   #4
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I went back and found that document earlier but for some reason cant open it.
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Old 03-11-10, 12:47 PM   #5
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https://docs.google.com/Doc?docid=0A...bmprbmQ2&hl=en
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Old 03-11-10, 12:48 PM   #6
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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.

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Old 03-11-10, 12:59 PM   #7
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I go back and forth between the 1125211 pyramid (with >= 5' rest intervals) and just the 6x1x5s.
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Old 03-11-10, 01:16 PM   #8
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I go back and forth between the 1125211 pyramid (with >= 5' rest intervals) and just the 6x1x5s.
How does that 5' interval compare to the others in terms of % of power difference?
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Old 03-11-10, 01:21 PM   #9
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in the 6x1x5, the 5 = 5min rest between 1' "on"
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Old 03-11-10, 01:21 PM   #10
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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
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Old 03-11-10, 01:43 PM   #11
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WR- during the 1's and 2's i assume youre holding back some? And the 5 is around ftp because of fatigue?
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Old 03-11-10, 01:45 PM   #12
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WR- during the 1's and 2's i assume youre holding back some? And the 5 is around ftp because of fatigue?
Absolutely holding back a bit. If I do a 1' test, it ruins the day's training. I've found that my friends who don't have as much AWC can go max a couple times and get similar numbers. I find that it takes so much out of me that I can't complete the workout.

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.
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Old 03-11-10, 02:32 PM   #13
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I try to keep mine simple. Two or three sets of 6x1. I'm also old and slow.
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Old 03-11-10, 02:36 PM   #14
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^^^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.
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Old 03-11-10, 02:50 PM   #15
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Thanks for the info W... and yeah, one set of 6x1 for me and im limping home.
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Old 03-12-10, 02:42 PM   #16
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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!
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Old 03-12-10, 04:33 PM   #17
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awesome!
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Old 03-12-10, 07:24 PM   #18
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^^^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.
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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