Cardio Workout of the Week: Time Trialing
|August 29, 2013||Posted by The Fit Scoop under Workouts|
One sure way to improve your race times and to elevate your overall fitness is to spend some time working out at your race pace/effort. Even if you don’t race, these workouts will elevate your lactate threshold and change up your cardiovascular routine. I personally find these types of workouts very challenging not only physically but mentally as well because you really need to focus to maintain your pace/effort over an extended period of time. The boost in fitness you get plus the sense of accomplishment afterward make time trial workouts totally worth doing. Give it a try!
Begin the workout by warming up at an easy effort for 5 minutes. Next add in five 30-second pick-ups where you pick up your effort to 90% and then recover for 1:30 before starting the next pick-up. Now the hard work begins – increase your effort/pace to where you feel like you are working at a very hard effort (85-90% effort) for 10 minutes. If you race, this will likely correspond to your 10K (running) or 40K (cycling) pace. After 10 minutes, reduce your effort to recover at an easy pace for 5 minutes. Repeat the time trial again for 10 minutes, trying to keep your effort/pace the same as it was in the first time trial segment (no slower!). Finish the workout with 5 minutes at an easy pace to cool-down.
This workout can be performed using any mode of cardio: running, cycling, swimming, walking, rowing, the elliptical, etc. Keep track of the distance you cover during each time trial interval and repeat the workout every couple weeks to see if you can improve the distance you cover in 10 minutes.
Make it easier: if 10 minute segments are too long for your current fitness level, start with two 5-minute segments and gradually work your way up to 10 minute segments over several weeks.
Make it harder: once you can manage two 10-minute segments, increase the segment lengths to 15-minutes.