In one of those swim threads that none of you guys open Jason posted about the 60x50m on 60 workout is all you need to get better at swimming (go open that thread to read the discussion),
however taking from 50's in the pool on for some time when time pressed I'll hit the trainer after a run and launch immediately into a set of 20-30x60 seconds with 10 seconds of rest. I am trying to do these at 100-120% of my rough FTP range. It averages out to just over 90% FTP including the rest. I think my brain may blow up trying 60 of them, but 30 minutes on the trainer banging out some intensity after a run has been a good workout that allows me to get my bike legs when I can get outdoors.
So today as part of the 100/100 I decided to give it a go on the treadmill. I did a 5 min warmup and then 30x50 seconds with 10 seconds rest and then did a 5 min cooldown. for the 50 second duty cycle, I would do a few at 5% grade at my half IM race speed and the others at zero percent grade at my olympic to sprint tri speed (OK no jokes about my speed I am working on it).
But mainly just like swimming that rest period allowed me to work my body wiht decent form at a slightly higher clip and not break down. So now we have Daniel's mile repeats that he stole from 400m swimmers and we have Jason's treadmill surges that I stole from his swim thread.
Please give both the bike and run versions and try and report back on how you found them. I think they are good for time pressed days and you want some decent quality without going deep into the tank that the same amount of intensity without breaks would result in.
however taking from 50's in the pool on for some time when time pressed I'll hit the trainer after a run and launch immediately into a set of 20-30x60 seconds with 10 seconds of rest. I am trying to do these at 100-120% of my rough FTP range. It averages out to just over 90% FTP including the rest. I think my brain may blow up trying 60 of them, but 30 minutes on the trainer banging out some intensity after a run has been a good workout that allows me to get my bike legs when I can get outdoors.
So today as part of the 100/100 I decided to give it a go on the treadmill. I did a 5 min warmup and then 30x50 seconds with 10 seconds rest and then did a 5 min cooldown. for the 50 second duty cycle, I would do a few at 5% grade at my half IM race speed and the others at zero percent grade at my olympic to sprint tri speed (OK no jokes about my speed I am working on it).
But mainly just like swimming that rest period allowed me to work my body wiht decent form at a slightly higher clip and not break down. So now we have Daniel's mile repeats that he stole from 400m swimmers and we have Jason's treadmill surges that I stole from his swim thread.
Please give both the bike and run versions and try and report back on how you found them. I think they are good for time pressed days and you want some decent quality without going deep into the tank that the same amount of intensity without breaks would result in.