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  1. #1
    sittin' in aggro_jo's Avatar
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    OU Interval question

    In Carmichaels book he has a Over/Under Interval workout described as: 3x9 minute OU (2 under, 1 over) 6 minute RBI.

    I get that the "unders" are done at SS intensity and the "overs" are done at CR (climbing repeats) but I am having a hard time understanding how this interval is structured. Am I correct in assuming you would do 6 minutes at SS then immediately ramp to CR intensity for 3 minutes before resting for 6 minutes (repeat 3 times)?

    It gets even more confusing when another workout calls for 3x10 min OU (3U,2O) (6 min RBI). How is this even possible when every OU interval is supposed to end on a "over".

    Thanks for any clarification you can offer.
    Last edited by aggro_jo; 03-18-10 at 08:44 PM.

  2. #2
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    3x9 OU (2 under, 1 over) 6 min. RBI (Rest Between Sets) would look like: 4 min. SS followed by 1 min. CR followed by 4 min. SS. That is 1 set. Rest for 6 min. do another set. Rest for 6 min. Do another set for a total of 3 sets.

    3x10 min (3U, 2O) (6 min RBI) would look like: 2min. SS, 2min. CR, 2min. SS, 2min. CR, 2min. SS=1 Set. Rest 6 min. Set 2. Rest 6 min. Set 3.

    I read the book but decided not to follow it. But I believe the workouts should go like that.

  3. #3
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    Quote Originally Posted by Gios78 View Post
    3x9 OU (2 under, 1 over) 6 min. RBI (Rest Between Sets) would look like: 4 min. SS followed by 1 min. CR followed by 4 min. SS. That is 1 set. Rest for 6 min. do another set. Rest for 6 min. Do another set for a total of 3 sets.

    3x10 min (3U, 2O) (6 min RBI) would look like: 2min. SS, 2min. CR, 2min. SS, 2min. CR, 2min. SS=1 Set. Rest 6 min. Set 2. Rest 6 min. Set 3.

    I read the book but decided not to follow it. But I believe the workouts should go like that.
    I haven't read the book, but this doesn't sound right to me. (way too few work intervals in the first set).

    I'm guessing that the 2 under, 1 over refers to the time at the under/over pace, not the number of intervals at the pace, so:
    3x9OU(2U, 1O) would be: 2 minutes under, 1 minute over, 2 minutes under, 1 minute over, 2 minutes under, 1 minute over, rest 6 minutes - repeat two more times.

    Your second set would be:
    3 x 10min (3u, 2 o) would be: 3 minutes under, 2 minutes over, 3 minutes under, 2 minutes over, rest 6 minutes, repeat 2 more times.

    (It's possible that the set would start at the over interval, because I'm not sure how much sense it makes to start with the steady state).

  4. #4
    sittin' in aggro_jo's Avatar
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    Quote Originally Posted by ulrichw View Post
    I haven't read the book, but this doesn't sound right to me. (way too few work intervals in the first set).

    I'm guessing that the 2 under, 1 over refers to the time at the under/over pace, not the number of intervals at the pace, so:
    3x9OU(2U, 1O) would be: 2 minutes under, 1 minute over, 2 minutes under, 1 minute over, 2 minutes under, 1 minute over, rest 6 minutes - repeat two more times.

    Your second set would be:
    3 x 10min (3u, 2 o) would be: 3 minutes under, 2 minutes over, 3 minutes under, 2 minutes over, rest 6 minutes, repeat 2 more times.

    (It's possible that the set would start at the over interval, because I'm not sure how much sense it makes to start with the steady state).
    That totally makes sense. Thanks to both of you for your input.

  5. #5
    Senior Member ldesfor1@ithaca's Avatar
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    Quote Originally Posted by ulrichw View Post
    I haven't read the book, but this doesn't sound right to me. (way too few work intervals in the first set).

    I'm guessing that the 2 under, 1 over refers to the time at the under/over pace, not the number of intervals at the pace, so:
    3x9OU(2U, 1O) would be: 2 minutes under, 1 minute over, 2 minutes under, 1 minute over, 2 minutes under, 1 minute over, rest 6 minutes - repeat two more times.

    Your second set would be:
    3 x 10min (3u, 2 o) would be: 3 minutes under, 2 minutes over, 3 minutes under, 2 minutes over, rest 6 minutes, repeat 2 more times.

    (It's possible that the set would start at the over interval, because I'm not sure how much sense it makes to start with the steady state).
    this is also how I would interpret that jibbajabba.

    might be possible to do this with 2 other teammates on a flat course, each rider taking 1 minute pulls and sitting in for 2 minutes @ SS.
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