Lots of you did last week's workout and everyone reported very highly about it. Glad you all got pumped up for it and did it. maybe it wasn't the most fun thing to do, but sometimes that comes with the territory.
This week, we'll take a step back to our training roots. Low volume, high intensity, progressive and productive training.
I'm obsessed with this site: ZONE5ENDURANCE. They cite actual science with actual conclusions and practical applications rather than "just run more if you want to be a better runner". Feel free to check them out, and for many of you, change your aerobic training methodology. You'll be better for it. Trust me. Less IS more when training your aerobic threshold or as we call it VO2max. How much less, you ask? Well, I'll tell you.. 30 Seconds.. Yep you read that correctly.. 30 seconds of high intensity will induce an aerobic response, thus training and hopefully elevating the VO2max.
READ THIS: 30-Second Max. Effort Sprints Are Aerobic
I know some of you didn't read it and kind of just skimmed the title.. At least read the abstract and maybe the conclusion.. Do it!!
So here's a workout:
1.
2 x
4 x 30 second sprint :: 90 second recovery
1 x 2 minute sprint :: full recovery. ~ 3 minutes
2.
On a different day, perhaps Thursday
Hold the bottom of a squat for 10 minutes. Hold on to what ever you need and elevate your heels with something solid in you need. But keep your weight in your heels.
Enjoy.
Also, please pay attention to the following location changes:
Monday, 9/19: Grass Area to East of the North Athletic Field near the back of Ashe and close to the Student Activities Center and Kaufman Hall.
Wednesday, 9/21: Track as usual.
Friday: Janss Steps.
"This week, we'll take a step back to our training roots. Low volume, high intensity, progressive and productive training."
ReplyDeleteThank you, thank you, thank you, just what I need coming back after a 2 week vacation!
PS: I like the card trick today ;)
HIIT increases VO2max...?
ReplyDeleteYou'll get no argument from me!
Bring on the sleds.
Posted by Jolie
ReplyDeleteWarning. Warning. Do not be fooled by the 30 sec max effort sprint workout. I thought... "just 30 seconds? Is Rusticles going soft on us?" The answer is a resounding "NO." As usual, this innocent-sounding workout has a cumulative effect. Go ahead and maintain a 2 minute sprint after sprinting 4 times all out for 30 seconds...I don't care how long you rest. Go ahead. Go. What are you slowing down for? Done? Then do it again.
I read through the article too, after Rus' rather emphatic demand. I do hope the assertion that "the contribution of the aerobic system during repeated 30-second sprints may actually increase for each repeat" is true. Makes it all the more worth it.
Jolie
Jolie, YOU ARE THE BEST!! I love it. I'd never cheat you out of a good workout. ;-)
ReplyDeleteGreat job all who have done it!
Welcome back D.
- Rus
No warning necessary here. 30 seconds is an eternity when your heartrate is spiked. Remember pushing the sleds?
ReplyDeleteThis is exactly the kind of workout I know I SHOULD be doing weekly, but haven't been.
I'll see if I can work this (or a variation) on the rollers this evening.
SORENESS!
ReplyDeleteLeigh and I did the aerobic springs on the bikes upstairs at JWAC amid student invasion downstairs. Deceptive little bugger of a workout!
ReplyDeleteRuss going soft? Never! Sounds like I have my workout for today-Thanks!
ReplyDeleteLike I said this A.M. I had my workout for today & what a work out it was.I have no words-30 seconds on 90 seconds off & then Sprint seems like a piece of cake but then when you actually do it AY YA YAY! I should have listened to Jolie's warning(BTW nice meeting you today Jolie)-
ReplyDeleteThanks for the workout!
-Betty
Posted by Jolie
ReplyDeleteBetty - Nice meeting you as well, and even nicer watching your group run the sprints while Gustavo, Darling and I were sitting comfortably in an ass to ankles squat. Wait, did I say comfortably? For the first 4-5 minutes, maybe. But after about 6, I could no longer feel my feet. At 7, my shins wanted to know why I was lighting them on fire, one pore at a time. At 8 minutes, I accused Darling's smart phone of being too dumb to keep time. At 8 1/2, your group came around again (looking pretty good, I might add) and provided a distraction. We all yelled at you just to release the pain. At 9 minutes, I distinctly remember being on my ass, 'cause Darling said..."only one minute more." Thanks, Darling. I rose and finished!
Jolie
I'm a little late getting to this, jet lag. However, I am a convert for periodization. I really like this workout format, my body 'gets it' and I only dropped my speed in the last 30 seconds of the 2nd 2 min. sprint.
ReplyDeleteI have a question about max heart rate: should I worry about it? I know we are pushing for HIIT and that means upward end of the heart rate spectrum, but when I do the 'standard' math or look at those little graphs that tell me where my max heart rate should be for my age group, and then check my heart rate I raise an eyebrow.