I am continuing my training to make a run at 1000 feet on the 20x10 Tabata 4 min interval on the Versa-Climber. That is a 20 sec sprint with a 10 sec rest for 7 efforts and the 8th effort is 30 seconds to end at 4 min of time. In order to break 1000 ft I have to average close to 353 feet per minute. That is about 13 feet per minute faster than my current Personal Best.
When I did my last effort I finished at 961ft, my legs were really starting to fade in the last few efforts so I have been experimenting with the Versapulley as a way to allow my body to adapt to better lactate buffering so that I can alleviate some of the late fading in my legs in the efforts.
So today I am going to do 4 x 45 second efforts on the Versapulley followed by 4 x 45 second efforts on the Versaclimber. I will have a complete recovery of approximately 2-3 minutes between efforts as I want to keep the power at the highest possible level. I usually give myself more recovery in the latter intervals as you start to see oxygen being depleted at a greater rate as I fatigue. In addition the 45 second interval is over twice as long as the efforts for 1000 feet so it puts me in the pain cave longer, which mentally is advantageous.
Utilizing the Versapulley first will allow me to get a great amount of muscle activation before my efforts on the Versaclimber. I will be alternating from one to the other so I can benchmark my outputs and have some targets to hit.
Go to our Facebook at Sirens and Titans Fitness to see the video showing part of one of my 45 second runs on the Versa-Pulley and part of my 45 sec on the Versa-Climber. I am paying attention to the power being produced on each pull on the Versa-Pulley and also trying to keep my feet per minute over 300 on the Versa-Climber. This forces me to produce the highest average output during both intervals. This is important so that the total overload is greater as opposed to blowing up in the first 20 seconds and then dropping off dramatically. This is an example of designing a workout to target a particular overload by combining two types of efforts. Individually they are not as valuable as combined together.
Truth in Fitness,
Jacques DeVore, CSCS , Primal Health Coach Certified.