This is another workout that isn't part of the Carmichael program. I was on the programming to prepare for an early season race on 1/30 in California (and to test the program). But I had to bail on the trip so am straying from the some of the workout particulars. Towards the peak of the program there are a lot of sharp anaerobic efforts which are great if you're building speed for races, but not altogether useful if you don't have any races for a stretch. (There is a race coming up, but the LT and VO2 work is pretty good preparation for it.) I still like a little speed work, but don't want to dedicate an entire workout to it.
Simple 2x15s today, coming in at 300 and 312 watts. Then I did some VO2 steps I call "Blast-Offs" since they go 4, 3, 2, 1 minutes, with the rest after each interval of the same duration. These were at 315, 328, 351 and 432 watts respectively. They were uncomfortable. Full workout was an hour an 12 minutes, at an IF of .94 and 106 TSS points. I burned enough calories to eat a pop-tart, which I have just done.
Hi Mike. Are you using a trainer or rollers for your indoor workouts?
Posted by: Mark L | January 22, 2010 at 05:09 PM
I use a cheap old Performance trainer. Not out of any preference, but because it's what I have. It provides resistance north of 1000 watts, though I rarely do intervals on it that are shorter than a minute so I don't hit the top end.
Posted by: Mike May | January 23, 2010 at 07:55 AM