Airdyne 3 x 10 minutes (actively recover 3 minutes between intervals)
Notes: This was a bit gnarly. Heart rate touched 156 on the first interval, 164 on the second interval, and 168 on the third interval. Paul's guidance was to stay below 165, but it was tough to control on the last interval. I held the pace at 65 RPMs throughout and it was definitely manageable from a cardiovascular standpoint. However, this is just a nasty burn in the legs. I could feel the burn about two minutes into each interval, but I would just settle into it and hold my pace. I spun it out at about 40 RPMs during the active recovery period and my heart rate would come down to about 115. Interestingly, my legs were really sore before the workout from squatting yesterday, but they felt much better after the workout and some stretching. I definitely understand what they mean when they say that there's an adaptation period on the Airdyne in terms of building leg stretch before it can be used optimally for conditioning. Looking to snatch tomorrow morning and work some push/pull.
A freight train is strong, powerful, and steady across long distances. A freight train only goes "off the tracks" if it gets going at a pace faster than it can sustain. Bobby Scott Performance believes that a large volume of sub-maximal efforts paired with intelligently programmed bouts of intensity will develop a strong, powerful competitor with a huge aerobic base -- in other words, "an aerobic freight train."
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