The SHITS

The rewards of the Seriously Hard Interval Training Session
Inflicting the pain rather than having it inflicted on you!

When & Why?
Use these Seriously Hard Interval Training Sessions over a one or two month period, once a week, leading up to a key endurance event. 

These intervals have the capacity to improve your pacing ability, endurance perceptions, VO2max capacity, short-sharp climbing and that end of race push for the line before the sprint kicks off, or you come to the finale of your time trial. 

In short they are a brilliant all round strength, stamina and confidence builder and are an excellent way of breaking the monotony of l-o-n-g endurance intervals.

Where?
The turbo is best for this session as it gives a more measured response over the duration of the interval.  Of course it can be done on the road but you don't get the same "repeatability".

How?
Get the bike in the big ring and depending on the duration of the interval, choose your gear to suit.  Once you've chosen the gear, that's it for the entire interval; don't go jumping around the block.  Keep your cadence at or above race pace and bang out intervals of the following;

▼ SHITS A ~ 53 x 16 ~ 3 x 7 min on, 3 off
▼ SHITS B ~ 53 x 15 ~ 4 x 5 min on, 2 off
▼ SHITS C ~ 53 x 14 ~ 7 x 3 min on, 1 off

Depending on how strong you are, or the time of the year, you can start in a gear higher or lower.  Whatever it is, make a note of it.  If you use power, even better.  Do the first interval on feel then "tweak" the following power to suit.

You start the interval by getting up to the appropriate level of sustainable intensity within 30 seconds, then hold it for the duration.

Back off to smell the flowers for the duration specified, then roll up and go again.  They really are deceptively simple; until you try them.

Power Files
Here's a few power files of how the sessions work.  Week one do session A, week two B, week three C.  Take an adaptation week, then try doing C, B, A and make a note of the power/speed. increases over a stupidly short timeframe. 

Done correctly, the results are quite amazing for such a short period of time.  But they do sting a bit...

Above is the power file for the SHITS A

Above is the power file for the SHITS B

Above is the power file for the SHITS C
as you can see too optimistic at the start and died on number 5!

It won't take a genius to notice why I never train with a heart rate monitor ~ the red line!

And here is a power distribution file showing how sessions such as this can target your training right where it's needed.  As long as you're targeting VO2max that is.  But who isn't?

The Warm Up & Usage Warning
All interval sessions require a thorough and proper warm up...

These intervals can be incorporated in to a normal weekend road ride if you want to get the best of both worlds; intensity and endurance.

Session Description
▼	Isopower interval for duration indicated
▼	Recover for duration indicated
▼	Repeat prescribed number of times
▼	Cool Down
Session Timings
▼	Warm Up	10
▼	Interval Effort	21
▼	Interval Recovery	6
▼	Cool Down	10
▼	Total Session Time	47	mins max
Session Schematic
	Duration in minutes shown up the columns

Flamme Rouge Coaching Programmes?
The session on this page is a "basic" version of that used in our Coaching and Training Programmes.  It's no less effective, but what you have here is a single iteration of the basic drill to help you on your way.

Our coaching programmes, start from £10 ($16) per 4 week Micro Cycle, contain all iterations of this session with progressive intensities and a lot more information on how it can be used to contribute to achieving your sporting objectives.

Or, for just £15 ($25) you can purchase our personalised Self-Coach Manual, which includes all these sessions, and more, in greater detail with all their iterations.  All I need is your power output or heart rate and off you go.