I started with this name for the class: Sprinter Hell. Because a class focused on speed training to develop quickness and explosive power is hellish. But in an effort to embrace it... to cultivate the craving for it... I opted for Sprinter Hell Ya!
This is a full-gas, high velocity-level workout. The challenge is to do various sprint-level efforts with minimal recovery, calling again and again on your anaerobic energy supply until your body is shaken to the core. I expect that after the first set you'll be feeling pretty great. And you should! But the thing about anaerobic training is that you feel it the most after the work is done.
There are three energy systems in the body (ATP-CP, Anaerobic Glycolysis and Aerobic Glycolysis), and two of them are anaerobic energy pathways (ATP-CP and Anaerobic Glycolysis). That means they function without oxygen. These are the two that we're tapping into with this workout in a major way.
It helps to understand how the body converts energy in order to understand what's happening in your body and to improve athletic performance.
ATP-CP: Sometimes called the V8 of the energy systems, ATP-CP stands for Adenosine Triphosphate - Creatine Phosphate. Both ATP and CP are stored in muscle cells. There isn't much stored, but that's okay because the importance of this energy system comes from how fast the energy is available (immediately!) not how much. This system gives you the ability for maximum intensity over a short (10-15 second) duration before fatiguing. Our Sprinter Hell Ya! training will help develop this energy system.
Anaerobic Glycolysis: If ATP-CP is the V8 engine of the energy system, then consider anaerobic glycoloysis as the V6. This system produces a lot of power, but not quite as much or as quickly as the ATP-PC system. And because the fuel supply from this system is bigger, it doesn't conk out as quickly as the ATP-PC system. This energy system uses carbohydrates to create ATP for energy. Glucose is broken down to make ATP and lactic acid. Training this system is aimed at increasing tolerance to lactate, the removal of lactate and improving the rate at which glycolysis produces ATP. Developing it is going to increase anaerobic power, local muscular endurance, speed and muscular power.
Playlist
We Will Rock You - Britney Spears, Beyonce, Pink
House vs Rock 2012
Gorky Park Electro House Rock Agosto 2012 - Nivana, Red Hot Chili Peppers
House Electro Mix 2013 (April)
Cooldown
I Wanna Be Sedated - Ramones
Tous Les Même - Stromae
Class Profile
Warm-Up
:30 Sprint / 1:00 Recovery x5 [Z5/Z6 Power - that's 5-25% above Threshold (Z4) Power, 95/100 RPMs in Sprint, whatever you want in Recovery]
Full Recovery
:20 Sprint / 1:00 Recovery x5 [Z6/Z7 Power]
Full Recovery
3:00 Lead Out [Z4] / :30 Sprint [Z6/7] / 2:00 Recovery x4
Cooldown
Great Quote
...to those of you who have ever felt injustice because of who you are or who you love, tonight I stand here in front of the world with with you and for you. - Jared Leto, Oscar Speech
This is a full-gas, high velocity-level workout. The challenge is to do various sprint-level efforts with minimal recovery, calling again and again on your anaerobic energy supply until your body is shaken to the core. I expect that after the first set you'll be feeling pretty great. And you should! But the thing about anaerobic training is that you feel it the most after the work is done.
There are three energy systems in the body (ATP-CP, Anaerobic Glycolysis and Aerobic Glycolysis), and two of them are anaerobic energy pathways (ATP-CP and Anaerobic Glycolysis). That means they function without oxygen. These are the two that we're tapping into with this workout in a major way.
It helps to understand how the body converts energy in order to understand what's happening in your body and to improve athletic performance.
ATP-CP: Sometimes called the V8 of the energy systems, ATP-CP stands for Adenosine Triphosphate - Creatine Phosphate. Both ATP and CP are stored in muscle cells. There isn't much stored, but that's okay because the importance of this energy system comes from how fast the energy is available (immediately!) not how much. This system gives you the ability for maximum intensity over a short (10-15 second) duration before fatiguing. Our Sprinter Hell Ya! training will help develop this energy system.
Anaerobic Glycolysis: If ATP-CP is the V8 engine of the energy system, then consider anaerobic glycoloysis as the V6. This system produces a lot of power, but not quite as much or as quickly as the ATP-PC system. And because the fuel supply from this system is bigger, it doesn't conk out as quickly as the ATP-PC system. This energy system uses carbohydrates to create ATP for energy. Glucose is broken down to make ATP and lactic acid. Training this system is aimed at increasing tolerance to lactate, the removal of lactate and improving the rate at which glycolysis produces ATP. Developing it is going to increase anaerobic power, local muscular endurance, speed and muscular power.
Playlist
We Will Rock You - Britney Spears, Beyonce, Pink
House vs Rock 2012
Gorky Park Electro House Rock Agosto 2012 - Nivana, Red Hot Chili Peppers
House Electro Mix 2013 (April)
Cooldown
I Wanna Be Sedated - Ramones
Tous Les Même - Stromae
Class Profile
Warm-Up
:30 Sprint / 1:00 Recovery x5 [Z5/Z6 Power - that's 5-25% above Threshold (Z4) Power, 95/100 RPMs in Sprint, whatever you want in Recovery]
Full Recovery
:20 Sprint / 1:00 Recovery x5 [Z6/Z7 Power]
Full Recovery
3:00 Lead Out [Z4] / :30 Sprint [Z6/7] / 2:00 Recovery x4
Cooldown
Great Quote...to those of you who have ever felt injustice because of who you are or who you love, tonight I stand here in front of the world with with you and for you. - Jared Leto, Oscar Speech
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