I LOVE a timer drill. There’s just something about being able to hit ‘start’ and not worry about keeping up with the intervals, BUT still spitting all the motivation to my riders as I can. (This drill I’m about to share is also super awesome and rather clutch, if you ask me, if you need a quick 30 minute, grueling workout — just do a warmup +2 rounds of the drill).This drill can be used as a grueling strength interval, sprint interval, or raceday ride extravaganza (which is what I do – A fantastic way to test your riders)! Really, the sky is the limit! Be creative and enjoy! 1 Round is 12 minutes. I usually do 3 rounds max with my crew and include TONs of warm up and cool down time; 10-15 minutes each wu/cd.
Work can be done seated or standing (please, if you use this for a sprint interval, sprint seated), but keep it consistent for the entire step/round. 100% effort is required for the WORK portions, followed by all out recovery. Definitely not for the faint of heart, but you have got this!!
Heres that free interval timer again that allows you to play music over it!
And a playlist that is sure to motivate:
Enjoy this tough drill and share with a friend!