Today I needed to get the endorphins flowing to end the old year on a high note, what better way than to do a strength endurance interval session (or drink some beer). I could not make it to the gym (car buried under snow). Below is the protocol I used from the Carmichael Training series of videos for the iPod:
http://www.trainright.com/
Class 3: Pedaling Power with Chris Carmichael: This workout focuses on minimizing "dead spots" in your pedal stroke, so you can deliver more of your power directly to the road or trail. $9.99
| WarmUp | 10:00 | ||||||||||||||
| One-Legged Pedaling | 00:45 | ||||||||||||||
| Recovery | 03:00 | ||||||||||||||
| One-Legged Pedaling | 00:45 | ||||||||||||||
| Recovery | 03:00 | ||||||||||||||
| One-Legged Pedaling | 00:45 | ||||||||||||||
| Recovery | 03:00 | ||||||||||||||
| Power Interval | 03:00 | ||||||||||||||
| Recovery | 03:00 | ||||||||||||||
| Power Interval | 03:00 | ||||||||||||||
| Recovery | 03:00 | ||||||||||||||
| Stomp | 00:08 | ||||||||||||||
| Recovery | 02:00 | ||||||||||||||
| Stomp | 00:10 | ||||||||||||||
| Recovery | 02:00 | ||||||||||||||
| Stomp | 00:12 | ||||||||||||||
| Recovery | 02:00 | ||||||||||||||
| Stomp | 00:16 | ||||||||||||||
| Recovery | 02:00 | ||||||||||||||
| Stomp | 00:18 | ||||||||||||||
| Recovery | 02:00 | ||||||||||||||
| Stomp | 00:16 | ||||||||||||||
| Recovery | 02:00 | ||||||||||||||
| Stomp | 00:12 | ||||||||||||||
| Recovery | 02:00 | ||||||||||||||
| Stomp | 00:10 | ||||||||||||||
| Recovery | 02:00 | ||||||||||||||
| Stomp | 00:08 | ||||||||||||||
| Recovery | 02:00 | ||||||||||||||
| CoolDown | 10:00 | ||||||||||||||
| Total Video Time | 1:05:59 |
Below are the stats from the workout:
Legs felt like jello after the workout and heart rate refused to come down, even after a ten minute cool down.
No comments:
Post a Comment