Typically prescribed before a big event like a criterium or one-day road race, "race winning" intervals are designed to sharpen the edges and mimic what you need physically and mentally to win a race.
Simply stated, these intervals are a really hard effort followed by another hard effort followed by another, you guessed it, hard effort. The 5-minute effort should simulate what it feels like to form a breakaway or make that final powerful move that will take you to the finish line when the race is already beastly hard.
How to do Kristen's Race Winning Intervals:
Warm Up. Then perform 2-3 sets of the following.
(Tips: Start the effort as if you were attacking from the field and hold a hard pace before sprinting at the end as if going for a prime or finish.)
INTERVAL 1:
30-second all-out sprint
2-3 minutes VO2
30-second all-out sprint
full recovery (try to limit recovery to 5-10 minutes)
INTERVAL 2:
30-second all-out sprint
2-3 minutes VO2
30-second all-out sprint
Full recovery (try to limit recovery to 5-10 minutes)
INTERVAL 3:
30-second all-out sprint
2-3 minutes VO2
30-second all-out sprint
Cool down
Want to try this workout? Sign up or log in to Stages Link.
Then follow this link to get Kristen's workout.
Note: You must have a Stages Link account to view and use this workout, but you don't have to be a premium (paid) member.
Kristen Arnold has been racing at the elite level on the domestic road circuit for three years. Being both a racer and a coach (Red Kite Coaching), she knows a thing or two about what it takes to get to the finish line. Coaching herself and others is as much a passion as it is a profession. Arnold holds a Master’s of Science degree in human nutrition and she works as a registered and licensed dietitian, as part of her integrated philosophy to coaching cyclists.
Typically prescribed before a big event like a criterium or one-day road race, "race winning" intervals are designed to sharpen the edges and mimic what you need physically and mentally to win a race.
Simply stated, these intervals are a really hard effort followed by another hard effort followed by another, you guessed it, hard effort. The 5-minute effort should simulate what it feels like to form a breakaway or make that final powerful move that will take you to the finish line when the race is already beastly hard.
How to do Kristen's Race Winning Intervals:Warm Up. Then perform 2-3 sets of the following.
(Tips: Start the effort as if you were attacking from the field and hold a hard pace before sprinting at the end as if going for a prime or finish.)
INTERVAL 1:
30-second all-out sprint
2-3 minutes VO2
30-second all-out sprint
full recovery (try to limit recovery to 5-10 minutes)
INTERVAL 2:
30-second all-out sprint
2-3 minutes VO2
30-second all-out sprint
Full recovery (try to limit recovery to 5-10 minutes)
INTERVAL 3:
30-second all-out sprint
2-3 minutes VO2
30-second all-out sprint
Cool down
Want to try this workout? Sign up or log in to Stages Link.
Then follow this link to get Kristen's workout.
Note: You must have a Stages Link account to view and use this workout, but you don't have to be a premium (paid) member.
Kristen Arnold has been racing at the elite level on the domestic road circuit for three years. Being both a racer and a coach (Red Kite Coaching), she knows a thing or two about what it takes to get to the finish line. Coaching herself and others is as much a passion as it is a profession. Arnold holds a Master’s of Science degree in human nutrition and she works as a registered and licensed dietitian, as part of her integrated philosophy to coaching cyclists.
