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!!
Here is how I initially started using this Russian Step interval. see the bottom of the image. Since, I have removed the 5 minute flat per request to just ‘get it over with’. HA!
a breakdown of the actually drill. On = WORK. Off = rest.
Heres that free interval timer again that allows you to play music over it!
And a playlist that is sure to motivate:
//tools.applemusic.com/embed/v1/playlist/pl.71e9a4d2b2164830ac57d68b7b611c3c?country=us
https://open.spotify.com/embed/user/12122017653/playlist/0QkkO0AhNGVfTfFjRuQHC0
Enjoy this tough drill and share with a friend!
xoxo
Sydney
Leave a Reply