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WORKOUT 8: Rise to this challenge with short interval power and speed work.
 
Warm Up (12 Minutes) Test the Waters
 
4 X 2:30 Work Intervals with :30 Rest in between
 
Interval 1: 1 Minute @ 22, 1 Minute @ 24, 30 Seconds @ 26
Interval 2: 1 Minute @ 24, 1 Minute @ 26, 30 Seconds @ 28
Interval 3: 1 Minute @ 26, 1 Minute @ 28, 30 Seconds @ 30
Interval 4: 1 Minute @ 28, 1 Minute @ 30, 30 Seconds @ 32
 
Workout (28 Minutes) Power Pyramid
 
14 X 2:00 Work Intervals with no Rest in between
 
2:00 / 1:45 / 1:30 / 1:15 / 1:00 / :45 / :30 / :30 / :45 / 1:00 / 1:15 / 1:30 / 1:45 / 2:00
 
Each 2 Minute interval that passes, we will increase the amount of rest by :15 Seconds, until we reach the interval with :30 Seconds of work.  At that point we will gradually decrease the amount of rest each interval by :15 Seconds until we get back to a 2:00 work interval.  As the time of work decreases, we will work to increase the amount of power (in watts).
 
 
Remember, feedback is important!  Please forward any questions or comments you may have to [email protected] (use "Podcast" in the subject line of your email).
 
 
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