Tuesday: Hard Intervals
It’s time for a serious cardio challenge. “This workout is called crit accelerations,” Long says, using cycling shorthand for criterion races. “Every time you turn in a crit, BOOM. You’re up out of the saddle and going at max power.” This workout mimics those attacks with 30-second bursts of all-out effort.
Crit Accelerations (50-60 Minutes)
- Warm-Up: 5-10 minutes of steady riding
- Attack Intervals: Give it everything you’ve got for 30 seconds, then rest for a minute.
- Repeat that cycle five times. After the fifth attack, give yourself a four-minute rest.
- Complete four rounds of the intervals. At the end of the workout, you’ll have done 20 attacks total.