The Suffervals ~ Elite
Tommy Freckman ~ Attacking the bunch with 8 laps to go!
Taking an AMP series win in Atlanta using the "Suffervals Method"
When & Why?
Use this session
to develop your efficiency and effectiveness in race winning
attacks, jumping gaps or banging out a PB's for a 10 mile TT.
It's also a killer cyclo cross session.
As with all our
sessions, it's not for the faint-hearted. This is a
serious session, to take you to the next level. You need to
have done some SH1TS or
VO2max Devs before these. You can not
just jump in to these, you won't get the full benefit. You
need to do your prep work.
Believe it or not, there are other variants (Pro & Champ) that are
harder!
Where?
On the
road or turbo, the choice is yours. A big flat, windless straight
road is best. Can be done on rollers, but needs to be in big
gears.
How?
Take thirty seconds, to build up to your
FTP wattage or pace and hold;
after two minutes go to EFR Pace (CP 20), then after another two minutes
go to VO2max pace. At the end of six minutes, take a
three minute recovery before going again.
After two efforts, take a five minute recovery, then repeat for two more efforts. In total you do four, six minute intervals, interspersed with a three, five and three minute recovery period.
The Warm Up Warning
All interval sessions, especially this one, require a thorough and
proper warm up...
Once thoroughly warmed up and at "race pace" readiness, undertake the following session.
Session Description
▼ 2 minutes at FTP PaceSession Timings
▼ 2 minutes at EFR Pace
▼ 2 minutes at VO2max Pace
▼ 3 minutes recovery
▼ 2 minutes at FTP Pace
▼ 2 minutes at EFR Pace
▼ 2 minutes at VO2max Pace
▼ 5 minutes recovery
▼ Repeat the above
▼ Warm up 10 minutesSession Schematic
▼ Effort 24 minutes
▼ Recovery 11 minutes
▼ Cool down 5 minutes
▼ Total Time 50 minutes
And when you've done the above, you might be able to do the below...
Tommy Freckman ~
Top Step!
AMP series win in Atlanta Georgia
