Airdyne 30 x 30 seconds (85%)/30 seconds (50%)
Notes: This was awesome! It took me a little while to settle into a rhythm, but I definitely found it in the second half of the workout. I would rev it up to ~75 RPMs during the intense segment, and then spin it out easy at ~50 RPMs. This would bring my heart rate up to 175, which I had in my mind as the guidance (although I now think Paul had said 170). This felt like an 85% effort, so I think it was about right. Strangely, my heart rate barely drop at all during the 30-second spin segment. It would only come down to 168-170 before I had to rev things up again. Actually, the hardest part is the "burn" in your legs and arms more so than the elevated heart rate. But, it was really good training to take it up to the 75 RPMs and then just sit in that zone and feel a little bit of discomfort. I made sure to do a warm-up and cool-down of of five minutes each at ~55 RPMs (heart rate less than 145). I plan to squat if my back is feeling good tomorrow.
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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