WOTD: Yo-yo intervals

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This is of my favorite workouts for training the body to adapt to high levels of lactate build-up.

Session: 10 x 30 seconds with 30 seconds of recovery

Repeats: First time: try 1 set.  Want a lot of pain?  Try 3 sets.

Recovery between sets: In shape?  Take 4-5 minutes.  Out of shape?  Take more than 7-10 minutes.

Goal: High output (speed/power) is the goal for each repetition.  High meaning as close to maximum effort as possible.  Stop if you notice a 3% drop in the peak or average output.

This workout can be done at anytime of the year.

Try this workout on its own or at the beginning of a long endurance day.


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