Saturday, January 3, 2009

One hell of a good workout

Have you ever had a workout that was so good you just had to blog about it.  That was yesterday for me.  The crappy weather we had did not make it inviting to go outside.  Cold and rainy...not a good combination.  Luckily for me it was a day at Atlantic Performance Training.  It was a "bring you bikes" day.  That means a mix of intervals on our trainers and the equipment at the facility.  A total of 2 hours.  The first set of intervals were 20 seconds on 10 seconds off for 3 minutes.  Heart rate is the goal here so were still in our small chainring.  We definitely felt the burn though.  That was repeated for a total of 6 times.  The rest period was based on our heart rates.  The goal was to be back in the "green" in under 2 minutes.  That was accomplished each time.  From there it was rotations of three minutes on the Jacob's Ladder, rest for 2 minutes, then 3 minutes on the Woodway (its like pushing a car) then back on the bikes for a few minutes.  Then repeat.

Follow that with a great functional stretch routine.  Just can't beat it.  Who thought training inside could be fun and challenging.

The best part was afterwards when we got the graphs of our heart rates.  This is a test of leg strength.  Can you repeat the last interval at the same heart rate as the first set of intervals.  If leg strength is a limiting factor, the graph would tell you that.  It shows how quickly we are recovering and gives an overall idea of what we need to work on.
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