Locals:
AirDyne Sprints:
[18 sec @ 100% effort/speed, 1:42 easy spin recovery x 5] rest 5 min x 3
Away:
Run Escalating Sprints:
[10 sec @ 70-100%, walk rest 1:50 x 5] rest 5 min x 3
(15 total sets for each group, use an AirDyne if you have one; escalating runs means starting at 3 point position, and increasing speed per sec until almost max effort last few seconds; it is not a sprint start but increasing; for Airdyners - its all out for 18 sec each set; warm up really well for sprinters)
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Opted to do stationary biking for 25 sec/2 min (no Airdyne). Used one of those "reving" bikes, set to near maximal resistance. Last to sets of last round were very challenging. Good workout, but get the feeling it is just not the same thing as the Airdyne. Would love to try one one day...exponential increase in resistance with wheel speed, that is just sick.
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