Building a Computrainer Interval Workout

For my first interval workout, I borrowed from Coach Troy and one of my favorites, Suffer-O-Rama. It's an intense workout designed to increase anerobic capacity. As always, there were some minor things I didn't like so I made a couple tweaks along the way. The workout begins with the warm up I explained a couple days ago.

The first set is five killer minutes, one minute hard followed by a one minute recovery. Using Coggan's calculations and based upon my CP30, I estimated the wattage at 325 with recovery at 125.

The second and fourth sets were steady state tempo sets of five and four minutes respectively. Using Coggan and PIG feedback, I set the wattage of these to 225.

Set three was the first set I changed from Coach Troy. In Suffer-O-Rama, the set is 45 seconds hard, 30 seconds recovery. I lengthened the recover to 45 seconds based upon my reading of Coach Daniels where recovery is the same as effort. The set is now 45 seconds at 350 and 45 seconds at 125. Likewise set five was also changed to be five intervals, 30 seconds at 375 and 30 seconds at 125.

The last set is five intervals 20 seconds at 400 and 40 seconds recovery. Since this set is pushing the limits, the recovery is just a little longer. Warm down is at least ten minutes since this is a very intense workout.