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Race Winning Intervals with Kristen Arnold – The Meteor//Intelligentsia

April 30, 2018 ,

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

 

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Then follow this link to get Kristen’s workout.

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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.