wow... this plan looks impressive to say the least!
i plan to start it monday(getting new running shoes this weekend)... has anyone here ever done it? man i am excited about it!
ot: guerilla cardio!!!
Moderators: Bill_Abner, ScoopBrady
-
fletcher21
- DSP-Funk All-Star
- Posts: 2285
- Joined: Fri Mar 05, 2004 4:00 am
-
pk500
- DSP-Funk All-Star
- Posts: 33754
- Joined: Sun Aug 11, 2002 3:00 am
- Location: Syracuse, N.Y.
- Contact:
If you're already not semi-fit before attempting this, I guarantee you will get hurt within a week.
High-intensity VO2 max sprints by an unfit person? You're just asking for a pull or tear of a muscle or tendon, or some other sort of overuse injury.
Plus you're never going to build a fitness base with four minutes of exercise a few times per week. Sure, it may burn fat, but it's not going to build any kind of long-term base for sustained strength or cardiovascular efficiency.
But in theory, there's absolutely nothing new about this program. It's interval training with a catchy name. But interval training must be done on top of a decent cardiovascular and strength base to avoid injury and get results.
Plus 20-second sprints? Hell, when I ran cross country in track, we used to do four or five repeat miles at 5:20 pace on a track with just a 400-meter jog for rest. Or we did multiple sprints up a 200-meter hill with just a slow jog down for rest.
Now THAT's guerrilla cardio.
Good luck with this. But it looks quite gimmicky to me.
Take care,
PK
High-intensity VO2 max sprints by an unfit person? You're just asking for a pull or tear of a muscle or tendon, or some other sort of overuse injury.
Plus you're never going to build a fitness base with four minutes of exercise a few times per week. Sure, it may burn fat, but it's not going to build any kind of long-term base for sustained strength or cardiovascular efficiency.
But in theory, there's absolutely nothing new about this program. It's interval training with a catchy name. But interval training must be done on top of a decent cardiovascular and strength base to avoid injury and get results.
Plus 20-second sprints? Hell, when I ran cross country in track, we used to do four or five repeat miles at 5:20 pace on a track with just a 400-meter jog for rest. Or we did multiple sprints up a 200-meter hill with just a slow jog down for rest.
Now THAT's guerrilla cardio.
Good luck with this. But it looks quite gimmicky to me.
Take care,
PK
"You know why I love boxers? I love them because they face fear. And they face it alone." - Nick Charles
"First on the throttle, last on the brakes." - @MotoGP Twitter signature
XBL Gamertag: pk4425
"First on the throttle, last on the brakes." - @MotoGP Twitter signature
XBL Gamertag: pk4425
Agree with Paul on this. What a gimmick. Paul's track training is true interval training. Doing 5 mile repeats at 5:20 pace is a true VO2 workout. A short warmup/cooldown with a "high intensity" interval sandwiched between? I call that a single points race at the velodrome for me. Heck, it's not even a decent calorie burner. If I did this workout on the bike I might burn off half a candy bar. As a VO2 workout, you're only getting a minute or two total at VO2. My VO2 bike workouts are similar to Paul's past run workouts - 5-8 repeats for 5-8 minutes each (30-40 minutes total and 20-30 minutes in true VO2 zones).
Now I will disagree with Paul about the difficulty of this workout. I've done a slight variation of this on the bike (30 on/30 off, aka "Billat intervals"). The on portions are done at higher than VO2 power/pace. As you do more, you generate that VO2 response, and because the on efforts are at a very high intensity, they do work on neuromuscular power. But I don't routinely do these as I'd much rather do a long, continuous VO2 interval (to simulate a pursuit race or establishing a breakaway in a road race).
You'd be better off just with straight running. As you develop, you can do something like this or Billat intervals. Both are a bit like a Fartlek workout.
Now I will disagree with Paul about the difficulty of this workout. I've done a slight variation of this on the bike (30 on/30 off, aka "Billat intervals"). The on portions are done at higher than VO2 power/pace. As you do more, you generate that VO2 response, and because the on efforts are at a very high intensity, they do work on neuromuscular power. But I don't routinely do these as I'd much rather do a long, continuous VO2 interval (to simulate a pursuit race or establishing a breakaway in a road race).
You'd be better off just with straight running. As you develop, you can do something like this or Billat intervals. Both are a bit like a Fartlek workout.
-
pk500
- DSP-Funk All-Star
- Posts: 33754
- Joined: Sun Aug 11, 2002 3:00 am
- Location: Syracuse, N.Y.
- Contact:
Ah, Fartlek. We used to do a lot of that, too. A fun variation from the sometimes mind-numbing monotony of speed work on the track.
Take care,
PK
Take care,
PK
"You know why I love boxers? I love them because they face fear. And they face it alone." - Nick Charles
"First on the throttle, last on the brakes." - @MotoGP Twitter signature
XBL Gamertag: pk4425
"First on the throttle, last on the brakes." - @MotoGP Twitter signature
XBL Gamertag: pk4425