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Post by David Rose on Nov 26, 2007 22:01:11 GMT -6
Found this chris carmicheal interval workout on the internet. Ive done some of Chris' stuff before but this one busted my butt tonight. I kinda liked it in some strange way. I reduced some of the recovery times to keep the intensity up, i felt like i was spending to much time with my heart rate under 130.
WARMUP
5min warmup easy pedaling 2min high intensity high cadence 1min recovery pedal 2min high intensity high cadence 5min recovery pedal
INTERVAL SET #1
2min 90% power 1min recovery (60-70% power) 2min 90% 1min recovery "" 2min 90% 1min recovery "" 2min 90% 1min recovery "" 2min 90%
RECOVERY (Bring HR to below 65% of max)
5min recovery
INTERVAL SET #2
1min max 1min recovery "" 1min max 1min recovery "" 1min max 1min recovery "" 1min max 1min recovery "" 1min max
COOL DOWN
5min cool down
TOTAL~45-50min
it was reccomended that this not be done more than 3x a week.
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