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Friday, February 27, 2015

Training Video Review: Sufferfest Downward Spiral

This workout is two long interval sessions with a 5 minute rest in between.

This is my Strava speed/heart rate data.  Spoiler alert - there may be a surprise this reveals if you look at it too closely!

Each interval "downward spiral" (orange boxes above) looks like:
2:00 hard, 2:00 rest
1:45 hard, 1:45 rest
1:30 hard, 1:30 rest...
... dropping by 15 seconds each time until...
0:15 hard, 0:15 rest

I found the first "spiral" pretty easy, but the second one I made sure to give a little more gusto, and by the end my legs were burning pretty good.  Next time I'll have a better idea of how deep to go - really it's best not to hold back at all and just go for full burn, over and over.

Heart rate was interesting - the peak of each interval was pretty close, but how far down I managed to recover progressively increased until by the last few I was barely recovering at all before the next interval.

Oh and there are some surprise intervals at the end of the second "spiral".  Spoiler alert.

I loved the workout - but the footage wasn't that great on this one, got pretty repetitive.  They've definitely upped their game in their more recent videos.

4 stars out of 5

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