Sprint Specific Ergo Session Ideas

For all things Velodrome
User avatar
Nozzle
Posts: 510
Joined: 16 Feb 2011, 19:03
Location: Summer Hill, NSW

Postby Nozzle » 08 Mar 2016, 08:25

Hi Trackies,

Does anyone have a bunch of HIIT sessions, strength/strength endurance sessions I can steal?

I'm looking for some sessions that will target:

1. Leg Speed / Speed Workouts
2. Strength Endurance (for 500m/1km TT)
3. Sprint Intervals (big gear work for strength)

I've got a few i'm using currently but curious what others are doing to inflict pain in their loungeroom.

Cheers,
Noel

User avatar
mikesbytes
Posts: 6978
Joined: 13 Nov 2006, 13:48
Location: Tempe
Contact:

Postby mikesbytes » 08 Mar 2016, 11:15

Your fast twitch fibres will have something like a 15 second duration (varies). To focus the training primarily on these you need to short maximal efforts and then allow a short period of time for them to recover. For example 15 second sprints, 45 seconds rest. Repeat 12 times.

A little off topic but are you also doing this? https://youtu.be/0zrtZe5Twy0

User avatar
Colin Campbell
Posts: 186
Joined: 10 Nov 2012, 08:37
Location: Newtown

Postby Colin Campbell » 09 Mar 2016, 10:11

Sufferfest - Violator (5 to 30 sec intervals) and Revolver (1 min intervals) satisfy most masochists!

User avatar
Nozzle
Posts: 510
Joined: 16 Feb 2011, 19:03
Location: Summer Hill, NSW

Postby Nozzle » 09 Mar 2016, 16:11

mikesbytes wrote:Your fast twitch fibres will have something like a 15 second duration (varies). To focus the training primarily on these you need to short maximal efforts and then allow a short period of time for them to recover. For example 15 second sprints, 45 seconds rest. Repeat 12 times.

A little off topic but are you also doing this? https://youtu.be/0zrtZe5Twy0


I'm not lifting like Rob.... Im doing more like 6x 120kg

I've been told to do 20sec sprint (max. cadence) and recovery of 3-5mins x5 sets. I'll give some of these suggestions a go.


Return to “Track”

Who is online

Users browsing this forum: Bing [Bot] and 2 guests