I love this workout. It is super versatile and can easily be used as an actual 'hard' workout with a few adjustments. However, it's main intention is to provide a moderate workout yet still force your legs into getting some blood flowing and muscles firing hard at times. I program this workout usually during a Race week to keep the athletes legs fresh but not over tax them. I also like to use this workout to prep an athletes legs for what is to come in a few days. For example at the end of a recovery week, prepping for the following weeks heavy workouts, but still letting the legs finish recovery.
I guess we could actually call this a "Bridge Workout". Depending on the situation you can also cut back on the interval duration if your legs are too fatigued to handle this exact workout. I recommend you you still keep the interval ratios the same though. Enjoy!
20-30 Minutes Warm Up
10 Min at 80% (tempo, zone 3)
5 Min Recover
8 Min at 90% (sub threshold, zone 4)
4 Min Recover
6 Min at FTP (threshold, LTHR)
10-30 Minutes Comfortable to Recovery effort
*Intervals should be at 85+ rpm
WANT MORE GREAT CONTENT?
Have You Listened to the
No limits Hammer Harder Podcast?!
Every week we here at No Limits Hammer harder HQ produce a podcast that goes live every Thursday morning. Chalk full of Information, Experience and probably too much bullshit banter back and forth. Want to give it a try? Just it out right here on the NLHH website, just click the "podcast" tab up top and to the right. Already know you are going to love it....you will! Subscribe on iTunes or any other iTunes friendly podcast platform.
Have a Question, GREAT! We love questions for the podcast. Just have a statement or comment that you desperately need aired world wide..we got your back! Want to propose to that special someone and know nothing is more romantic than our podcast, I will personally make that happen...DONE! Send them all our way via Social Media and/or Email.
Cheers for the 2nd time, WES