7 9 2010 Anaerobic Capacity & Neuro Muscular adaptation pyramid workout

Today on the spin bike I did a pyramid interval workout targeting Anaerobic Capacity and Neuro Muscular adaptation. My current Anaerobic Capacity wattage range is between 277 and 343 watts, intervals within this range will target Anaerobic Capacity, anything over this will allow for Neuro Muscular adaptation to take place. It was a tough workout which consisted of nine intervals with full recovery - workout lasted for 90 minutes. Intervals ranged from 30 to 90 seconds simulating specific distances on the track.

Pyramid Intervals:

1-Flying start 30 seconds.....200 meter

2-Standing start 35 seconds.......400 meter

3-Standing start 60 seconds..........800 meter

4-Standing start 80 seconds.............1000 meter

5-Standing start 90 seconds..................1200 meter

6-Standing start 80 seconds.............1000 meter

7-Standing start 60 seconds..........800 meter

8-Standing start 35 seconds.......400 meter

9-Flying start 30 seconds.....200 meter