Cardio Workout of the Week: Over-Under Intervals
|September 11, 2013||Posted by The Fit Scoop under Workouts|
I’m writing my cardio workout of the week post a day early this week because I have a special post planned for tomorrow – be sure to check back for it 😉
I’m going to introduce a different kind of interval today: over-under intervals. These intervals are super challenging but very effective at raising your lactate threshold – meaning you can work harder for longer. This workout will also teach your body how to recover at high intensities which is a necessary skill when you race. You can do this workout on the bike, while running, or in the pool if that is your preferred sport, or you can use any cardio machine of your choice at the gym. Give it a try!
Warm-up with 5 minutes at an easy effort. Next, do five 30-second pickups where you accelerate to 90% effort and then recover at an easy effort for 1:30. Now you are warmed-up and ready for the over-under intervals! Each interval segment lasts 9 minutes. You do 2 minutes at 80% effort, followed by 1 minute at 90% effort and repeat 2 more times to hit 9 minutes. Recover by going easy for 5 minutes. Then repeat your second 9 minute over-under interval. Cool-down for 5 minutes. Congrats – you survived!
Make it easier: to make the workout easier, shorten the over-under segments to 6 minutes.
Make it harder: add in a third over-under segment.