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More Real Life Intervals


I like to keep posting these AirDyne interval workouts. Today I did my interval work with two of my former players, Mike Grier, from the Buffalo Sabres and Dan Spang one of our former BU defensemen. We did:

3x 1 mi   2:28/ 2:28/ 2:27 with 1:30 rest

1x.5 1:12

This was done on the new small fan AirDynes. I didn’t have a heartrate monitor available but I am pretty good at “doing it by feel”. I would clearly not recommend this method but all the intervals were under a 1-1 rest to work ratio. I did one mile every 4 minutes so the workout took about 13:30.

My hockey group ran 3x 300 shuttle and 1 x150 shuttle at 25 yds. Even if this is not the best way to lose fat there is no doubt in my mind it is the best way to get in shape for sports.  These were done basically in one minute on, 2 minutes off so their conditioning workout took about 10 minutes.

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This entry was posted on August 16, 2010 at 11:49 am and is filed under Fat Loss, MBSC News, Random Thoughts, Training with tags . You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

7 Responses to “More Real Life Intervals”

  1. Michael Boyle Says:
    August 21, 2010 at 8:44 am

    I have moved to distance over time. If we ride a set distance those who don’t work hard work longer.

  2. PJ Striet Says:
    August 20, 2010 at 4:03 am

    Mike:

    Thought you might like this airdyne workout…I’ve been doing this personally and with my clients:

    10:00 total workout

    All sprints are to be performed between 80-90 rpm

    :50 coast/:10 sprint
    :40 coast/:20 sprint
    :30 coast/:30 sprint
    :20 coast/:40 sprint
    :10 coast/:50 sprint
    *start again with the :50/:10 and repeat entire sequence

    This is flat out hard. Give it a shot, and, again, sprints have to be maintained at >80 rpm.

  3. Michael Boyle Says:
    August 19, 2010 at 1:43 am

    AJP- sad to say my first interval is my warm-up.

  4. AJP Says:
    August 18, 2010 at 7:47 pm

    Mike,

    What was your warm-up?
    Do you warm up on the AirDyne?

    By the way, I have had my AirDyne since 1988.
    It is built like a tank.

    Thank.
    AJ

  5. mboyle1959 Says:
    August 16, 2010 at 12:54 pm

    Yes, mi is mile. One mile in 2:28, rested for 1:30, went again.

  6. Kim McCullough Says:
    August 16, 2010 at 12:34 pm

    Great stuff Mike – my training group is doing 4x150m (at 25m) and 2x300m tonight. They have a love hate relationship with intervals – they hate doing them, but love how they are in so much better shape than their teammates when they start training camp.

  7. John Says:
    August 16, 2010 at 12:03 pm

    Does the Mi stand for Mile . So you did ! mile in 2:28 then rested then did another etc

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