Posted by thepeteplan on July 9, 2008
As a final (second of two!) race preparation session today I went with one of the sessions from the sprint page here: http://thepeteplan.wordpress.com/sprint-hiit/
After completing this session today I have actually changed my advice on the page above, more about that after the session details though.
The session today was 20 x 100m / 80seconds rest. Only 2k of actual work distance, but all done pretty much maximally.
20 x 100m / 80sec rest:
1:18.0, 1:18.8, 1:18.3, 1:19.3, 1:19.6, 1:19.5, 1:19.7, 1:19.8, 1:19.7, 1:19.9
1:20.0, 1:19.2, 1:20.3, 1:20.0, 1:19.7, 1:20.5, 1:20.5, 1:20.4, 1:20.6, 1:20.1
Totals = 2k / 5:18.9 / 1:19.7 / 52spm
I also wrote down the splits between reps as the PM3 rounds them in the memory, as it just derives the split time from the final time, meaning you just get the closest 0.5sec for the split times.
When we did this session (up to 40reps from memory) in late 2003 in the run up to the 100k world record we were training on model Cs, and were able to set 10second reps. On a PM3 or PM4 you cannot set 10sec reps, hence the 100m reps as they are the shortest you can set. Although I would recommend doing the 10sec reps at very high drag, once you’re getting up to 16+ seconds a rep it is a different prospect, and I actually recommend increasing the drag by 30 to 35 above your normal training drag. (This is the advice I changed on the Sprint / HIIT blog page, as it previously recommended max drag.)
You will find that if done properly, at high rate and maximal power, this workout will hit your hamstrings and glutes hard. I’ve often commented to people before who like to sit on towels while they row that I don’t believe the discomfort they feel in their glutes has much to do with sitting on a hard seat, but is primarily a result of muscle fatigue. This workout will demonstrate that very well. After only 2k of rowing your glutes will feel like you have just rowed a marathon!
After this session “normal” training paces (at normal training drag) will feel very light. The idea is that this then has a knock on effect on your 2k pace also feeling nicely in the “comfort zone”. Put these two HIIT sessions into your training routine in the final 4 to 6 weeks before a race, either once a week, or the two different sessions in each week, and you will be amazed at the effect on your 2k performance, particularly your sprint finishing ability.
Any questions or comments, please reply!