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Training Tips: The Danger Zone Workout

December 17, 2018 |

If Tiffany Pezzulo could race every day, she would. Unfortunately only racing can make you slow by digging holes or eroding your base. So no matter who you are, you have to train.

“My first choice of favorite workout would be recovery day and the 2nd would be race day…but if I have to pick an ACTUAL workout, I like a workout that feels like an active criterium where there are lots of accelerations and attacks. You have to go HARD for a short period and then try to REST as HARD as you can for a short period!” – Tiffany Pezullo

Here’s Tiffany Pezzulo’s workout that is as much of a thrill ride (and vomit-inducing) as a race. But if done right, will do the work to get you and keep you fast.

 

The workout: Tiffany Pezzulo’s Top Gun Intervals.

Essentially this is an intense microburst workout and shows up frequently on a race schedule, especially closer to races. Early in the season these intervals are shorter (3×5 minutes) and should gradually increase in duration as the season goes on.

(Pezzulo suggests wearing full-finger gloves to do this workout since you’re trying to simulate a real race – to hear her other suggestions that’ll really fine-tune this workout watch the video above)

Get Workout

20′ Warm Up

 

BLOCK 1: Openers

You’ll get a rest before the main event so use these to really warm up.

Repeat 6x:
1′ @ Z5
2′ Rest

10′ Rest

BLOCK 2: Danger Zone

Repeat 20x:
15″ MAX Effort @ Z5
15″ Off (barely pedaling)

5′ Rest

BLOCK 3: Danger Zone

Repeat 20x:
15″ MAX Effort @ Z5
15″ Off (barely pedaling)

5′ Rest

BLOCK 4: Danger Zone

Repeat 20x:
15″ MAX Effort @ Z5
15″ Off (barely pedaling)

5′ Rest

BLOCK 5: Danger Zone

Repeat 20x:
15″ MAX Effort @ Z5
15″ Off (barely pedaling)

5′ Rest

20′ Endurance/Cool Down/Go Home

Finished.

Get Workout

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