This was a new kind of over/under workout, referred to as a criss-cross over/under. Whereas sprint/intervals are designed to tax your muscles for short bursts, with equally short recovery periods, over/under intervals are done right around your FTP - spend a couple minutes just below, a couple minutes just above, rinse and repeat a couple times to get the desired interval length (somewhere around 10 minutes, it seems). It looks like a criss-cross over/under also operates around FTP, but you perform a brief sprint at 110% FTP (or so), followed by a 'recovery' just a hair under FTP (like, 98% FTP) for a couple minutes before another brief sprint. Then, there is a couple minutes of recovery at about 95% FTP before repeating. That makes up one half of the interval - the other interval is identical, but there is a 1 minute recovery between intervals. In this workout, there were three dual-interval sets.
This one felt pretty good, mostly because it was very similar effort that was sustained - so the legs could settle into somewhat of a groove, and adjust power by altering cadence slightly.
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