The Lean Look by Paul Goldberg

Author:Paul Goldberg [Goldberg, Paul]
Language: eng
Format: epub
ISBN: 978-0-307-48735-3
Publisher: Harmony/Rodale
Published: 2008-01-15T00:00:00+00:00

POWER INTERVALS

This interval workout takes 18 to 26 minutes to complete, depending on the number of intervals prescribed in the specific workout you’re doing.

Power intervals are very similar to speed intervals, except that (a) the intensity level is even higher—very close to your absolute maximum; (b) the high-intensity intervals are therefore necessarily slightly shorter (20 seconds); (c) you will achieve maximal effort primarily by working against higher resistance (as I’ll explain presently) and only secondarily by picking up your cadence; and (d) the active recovery periods are longer (2 minutes) to give you plenty of opportunity to get ready for the next power interval. Here’s how to do this workout.

First, warm up with 5 minutes of moderate-intensity movement in your chosen activity. Next increase your effort level to near maximum for 20 seconds. Use the plus-one rule to guide your effort. Increase your effort level by increasing your tempo and resistance, but put the emphasis on increasing the resistance. If you’re walking or running, do your power intervals on a steep hill. If you’re bicycling, do them on a steep hill or put your bike in its highest gear. If you’re swimming, wear hand paddles. If you’re using an elliptical trainer, increase the gradient and/or resistance. If you’re using a stair climber with adjustable resistance, crank up the resistance. Power is a combination of speed and strength, so increasing the resistance in your power intervals is an important way to emphasize the strength component. Try to stay relaxed and maintain good form in your activity. Don’t flail or push yourself to the point where you risk straining a muscle or tendon.

After completing the 20-second power interval, reduce your effort level back down to your warm-up level for 2 minutes. After completing the prescribed number of 20-second power intervals, cool down for 5 minutes. Do not perform a 2-minute active recovery following your last power interval, but instead go straight to the cooldown. Thus a power intervals workout featuring 4 intervals looks like this:

5-minute easy warm-up

20 seconds hard

2-minute active recovery

20 seconds hard

2-minute active recovery

20 seconds hard

2-minute active recovery

20 seconds hard

5-minute easy cooldown

Total time: 17:20 (17 minutes rounded)

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