aiṓn

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May 27, 2007 – Descending Intervals / General Conditioning

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Decending Intervals (5 minutes of respiratory “discomfort”)

10min Warmup at 80-90rpm (53 x 21 gear)

  1. 1:00min maximal intensity, 110+ cadence*
    1:00min recovery at 90rpm (53 x 21)
  2. 45sec max, 110+rpm
    45sec recovery/90rpm/53×21
  3. 30sec max, 110+
    30sec recovery/90rpm/53×21
  4. 15sec max, 110+
    15sec recovery/90rpm 53×21

10min Cooldown at 80-90rpm (53×21)
*to calculate rpm/cadence without a monitor, count the pedal stroke of one leg for 15 seconds and multiply by 4.

Bench Press (4 min recovery between sets)
230 x 1
235 x 1
240 x 1
240 x 1
235 x 1
232.5 x 2
230 x 2

Single Leg Dead Lift (Dumbbell)
5 x 25lb
5 x 35lb
5 x 35lb

Pullups
15 pause at top and bottom
5 min recovery
10 for speed

Overhead Press (2min recovery between sets)
5 x 95lbs
5 x 95lbs
5 x 95lbs

Turkish Getup
1 x 50lbs

1. Carmichael and Rutberg, “The Ultimate Ride,” 2003, Putnam & Sons: New York.

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Written by SJ

May 27, 2007 at 4:11 pm

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