When I write too much on the whiteboard about the objectives for the day, I find that I cause more confusion than if I didn't try to explain all the details.
Today I wanted everyone to warm up with five minutes of steady-state and easy AirDyne.
Then I wanted TEN x 50-second exercise bouts that consisted of 20 seconds going balls out, followed by a SHORT 10-second recovery, and then ANOTHER insane 20 seconds with whatever is left in the tank.
After that 50 seconds, I wanted the heart rates to recover as much as needed to then start the next bout. Unfortunately, people just kept doing 20/10/20/10/20 with no rest which quickly resulted in a very fast drop-off in performance.
EACH bout should be as hard and fast as the last with no dip in RPM or Watts. The rest is NECESSARY regardless of how tough you think you can be. You can NOT last at that intensity!
I must have explained that 30 times today!!!
Today's Training:
AirDyne: 30 mins
AirDyne Tabata: 10x 20/10/20
Bike Commute: 27 mins
C/S Row: 4x12
Lat Pulldown: 4x12
Ab Crunch: 100 reps
Shrugs: 3x10x a big load
Biceps: 8x12
Triceps: 8x12
Bike Commute: 26 mins.