Short Intervals
garetjax
Posts: 175
hi,
would very short, very intense intervals of 30 secs-2 minutes improve time trial performance? I guess these fire up your anaerobic capacity, but is that what's needed for a time trial? The courses I do have some short hilly sections and i'm wondering if these short intervals will help.
I've been doing 3-4 x 5 minute intervals ( 5 mins rest in between) at above time trial pace on my turbo for a few weeks now, once or twice a week. They are hard work, but they are really bringing on my fitness. But I wonder if replacing one weekly session of 5 minute intervals with some shorter ones would be a better option. e.g one such work-out suggests doing 2x2mins, then 5 x1 mins, then 10x30 secs, basically done as hard as you can.
would very short, very intense intervals of 30 secs-2 minutes improve time trial performance? I guess these fire up your anaerobic capacity, but is that what's needed for a time trial? The courses I do have some short hilly sections and i'm wondering if these short intervals will help.
I've been doing 3-4 x 5 minute intervals ( 5 mins rest in between) at above time trial pace on my turbo for a few weeks now, once or twice a week. They are hard work, but they are really bringing on my fitness. But I wonder if replacing one weekly session of 5 minute intervals with some shorter ones would be a better option. e.g one such work-out suggests doing 2x2mins, then 5 x1 mins, then 10x30 secs, basically done as hard as you can.
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Comments
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For tens I do a session of 5 x half mile slight uphill reaching threshold at the end of each, totally knackered by the end of the last one. I start doing 1st one in fifth highest gear working to highest by the last one and progress to all 53 x 12 after a few weeks. About four weeks in I add a session of 4 x 1 mile increasing to 4 x 1.66 mile (about 4mins) within three weeks, then gradually reduce the recovery between each one as the season progresses. I find I physically or more likely mentally can't do anywhere near the same effort on a turbo, get me on the road and no probs motivating myself. Plus don't get dripping wet.0
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Hi, I do a couple of interval sessions - 1,2,3,5,8,10,12 mins effort with about a third the time as recovery, and 2mins effort with 3mins recovery, both with a good warm up/cool down. Really brings on the form....0
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A protocol known as Tabata has been known to give good results even for endurance athletes :
Do 20 secs very hard / 10 secs recover.
Repeat this as often as you can.
Initially this might only be 2 or 3 sets.
If you are areaching more than a dozen ot so then your 20sec sprint isn't hard enough !
And that is the full session - might only last 10 - 15 mins total with warm-up.
A alternative is to then rest after the set and repeat but I believe the pure Tabata is just the repeated 20/10 and no more.0 -
andyrr wrote:Do 20 secs very hard / 10 secs recover.
If you are areaching more than a dozen ot so then your 20sec sprint isn't hard enough !
And that is the full session - might only last 10 - 15 mins total with warm-up.
Yes, that's a good one! Really gets you out of breath too, because of the quick rhythm involved.0
