Tuesday, April 30, 2013

The CSU Tri Ladder Special

Got my ass thoroughly kicked by the CSU Tri team tonight. Here's how it went:

10 minutes at goal race pace (6 min/mile for me) *edit: Apparently math is beyond an oxygen deprived brain's abilities, 1:20 400s equals 5:20 pace, not 6:00. Happy to note the improvement.
30 seconds recovery
1 minute all out
1 minute recovery

8 minutes at goal race pace
30 seconds recovery
1 minute all out
1 minute recovery

6 minutes at goal race pace
30 seconds recovery
1 minute all out
1 minute recovery

4 minutes at goal race pace
30 seconds recovery
1 minute all out
1 minute recovery

2 minutes at goal race pace
30 seconds recovery
1 minute all out
1 minute recovery

1 minute at goal race pace
30 seconds recovery
1 minute all out
1 minute recovery

The goal of the workout is to surge over your anaerobic threshold and then come back down, simulating a race effort.

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