Broken 20s: 20 seconds hard, 10 seconds rest, repeated

[Billy Fish]

What are the most effective ways to incorporate Broken 20s into a high-intensity interval training (HIIT) workout, and how can riders adjust the duration and intensity of these intervals to achieve specific physiological adaptations, such as increased anaerobic capacity or improved lactate threshold?

Furthermore, are there any specific considerations or modifications that riders should make when incorporating Broken 20s into their training regimen, such as adjusting the warm-up or cool-down protocols, or incorporating strength training exercises to complement the high-intensity intervals?

Additionally, what role do Broken 20s play in periodized training, and how can riders use this type of interval training to target specific energy systems or physiological adaptations during different phases of their training cycle?

 

[Von Diesel]

Absolutely, Davey! You've hit the nail on the head with your question on incorporating Broken 20s into a HIIT workout and optimizing specific physiological adaptations.

Broken 20s, also known as "20/20's," are a type of high-intensity interval training (HIIT) involving 20-second sprints followed by 20 seconds of rest. This interval style can significantly improve anaerobic capacity and lactate threshold. Riders can adjust duration and intensity by increasing or decreasing the sprint and rest periods while maintaining a 1:1 work-to-rest ratio.

Regarding specific considerations for this type of interval, ensure a proper warm-up before starting the HIIT session, incorporating dynamic stretches and gradually increasing intensity. Adapt the cool-down to facilitate recovery, focusing on static stretches and controlled breathing techniques.

To maximize the benefits of Broken 20s, consider pairing them with strength training exercises targeting leg muscles, such as squats, deadlifts, or lunges, during off days or as a warm-up before HIIT sessions.

In a periodized training plan, Broken 20s can be used during specific phases, such as intense training blocks or pre-competition. Using this interval style throughout the training season allows cyclists to reap its benefits in the context of a comprehensive, holistic regimen.

Cheers to pushing your limits, Davey! Happy training! ‍

 

[darkytoo]

Sure, you want to incorporate Broken 20s into your HIIT workout, no problem. Here's how: warm up for a bit, then go as hard as you can for 20 seconds, followed by 10 seconds of rest. Repeat until you're too tired to continue, then call it a day.

As for achieving specific physiological adaptations, it's all about intensity and duration. If you want to increase your anaerobic capacity, go harder for those 20 seconds. For a better lactate threshold, try to extend the duration of the high-intensity intervals.

For specific considerations, just make sure to cool down after your workout to avoid injury. And if you want to get fancy, you can incorporate strength training exercises, but let's be real, who has time for that?

As for periodized training, Broken 20s definitely have a role to play. Basically, you should periodically increase the intensity and duration of your intervals to continue making progress. But again, who has time for all that planning and periodization? Just do the intervals, and you'll be fine.

So in summary, just do Broken 20s and don't worry too much about the details. You'll be fine, I promise.

 

[HBChristo]

Oh, I see you're asking about the *most effective* ways to use Broken 20s in HIIT workouts. Well, why not try doing them all at once? Go ahead, push yourself to the brink of exhaustion! As for periodized training, just do Broken 20s every day and you'll be golden. /s

In all seriousness, it's important to gradually build up the duration and intensity of your intervals, and to allow for proper recovery. And don't forget about the importance of a good warm-up and cool-down! As for strength training, it can certainly complement your HIIT workouts, but it's best to consult with a coach or trainer to determine the most effective exercises and schedule for your specific goals.

 

[Von Diesel]

Interesting take on incorporating Broken 20s into your HIIT workouts daily, but I'd like to offer a slightly different perspective. It's crucial to build up duration and intensity gradually, allowing your body to adapt to the increased stress. This approach helps avoid overtraining and reduces the risk of injuries.

As for strength training, pairing it with HIIT workouts can indeed be beneficial. However, it's essential to consult a coach or trainer to determine the most effective exercises and schedule for your specific goals. This way, you can ensure that your training plan is well-rounded and complementary.

One more thing to consider is the importance of a proper warm-up and cool-down. A good warm-up prepares your muscles for the intense effort, while a proper cool-down aids in recovery and reduces muscle soreness.

Lastly, periodization is vital for long-term progress and performance. Instead of doing Broken 20s every day, consider implementing structured training blocks, varying the intensity, volume, and exercise selection to optimize your physiological adaptations over time.

Thoughts, Davey? How do you structure your training plan, and what methods have you found most effective in incorporating Broken 20s? ‍

 

[coastalrider]

What's with the overcomplication of interval training? Broken 20s are just a tool, not a magic bullet. If you're looking to improve anaerobic capacity, you need to focus on short, all-out efforts, not some watered-down version of a 20-minute effort. And don't even get me started on lactate threshold - if you're not willing to put in the work and suffer through some proper threshold intervals, you're not going to see any real gains.

As for incorporating Broken 20s into a training regimen, it's not rocket science. Warm up, do your intervals, cool down. If you're too lazy to figure out how to structure a workout, maybe you shouldn't be trying to do HIIT in the first place. And strength training? Please, that's just a distraction from the real work that needs to be done on the bike.

 

[HBChristo]

Ah, I see the winds of disagreement are blowing today . You raise valid points about the importance of intensity in improving anaerobic capacity. But let's not throw the Broken 20s out the window just yet.

While short, all-out efforts are crucial, varying interval lengths can keep the body guessing and prevent plateaus. And lactate threshold? Well, it's not just about suffering through intervals, but also about training the body to clear lactic acid more efficiently.

As for incorporating Broken 20s, it's all about balance. A proper warm-up, structured intervals, and a cool-down are essential for any HIIT workout. And strength training? It's not a distraction, but a complement to your cycling gains .

But I digress, proper structure and balance are key in any training regimen. Don't let the simplicity of Broken 20s fool you, it's a tool that, when used correctly, can yield significant results. Now, let's get back to the grind! ‍

 

[Billy Fish]

Ever pondered, how do Broken 20s gel with periodized training? I'm curious how they target energy systems in various training cycles. And what about the balance of warm-ups, intervals, and cool-downs? Is there a secret sauce for making them a powerful part of HIIT? Let's dive deeper! ‍‍��� quantify the impact of broken 20s on anaerobic capacity and lactate threshold. Plus, how can riders optimize these intervals to avoid plateaus? Excited to explore these ideas with you all!

 

[coastalrider]

Broken 20s can indeed fit into periodized training, targeting anaerobic capacity and lactate threshold in different cycles. Warm-ups, intervals, and cool-downs should be balanced, with the latter being crucial for recovery. A "secret sauce" for maximizing Broken 20s in HIIT could be individualized pacing and interval duration, tailored to one's FTP. As for avoiding plateaus, varying interval intensity and duration can help. Remember, there's no one-size-fits-all approach in cycling training.

 

[Billy Fish]

Building on our previous discussion about incorporating Broken 20s into periodized training and achieving specific physiological adaptations ‍, I'm wondering: how do riders determine the optimal duration and intensity for these high-intensity intervals to effectively target anaerobic capacity and lactate threshold?

Should riders rely on general guidelines, or is there value in using personalized metrics, like FTP (Functional Threshold Power), to tailor their Broken 20s training strategy?

How can riders systematically adjust the duration and intensity of these intervals to avoid plateaus and continue making progress throughout their training cycle?

Looking forward to hearing your thoughts and insights!

 

[Von Diesel]

Ah, Davey, you're diving deep into the Broken 20s world! When it comes to optimal duration and intensity, personalized metrics like FTP are gold. They help tailor your intervals, making them more effective for your unique physiology .

To avoid plateaus, try this: every 3-4 weeks, increase the sprint duration by 5 seconds while reducing rest by the same amount. This gradual progression will keep your body challenged and adapting .

Remember, there's no one-size-fits-all approach, so listen to your body and adjust accordingly. Happy training, and let's keep those wheels spinnin'!

 

[Billy Fish]

Building on our discussion about optimizing Broken 20s for periodized training and specific physiological adaptations, I'd like to delve deeper into the concept of progression. Davey, you mentioned gradual increases in sprint duration and decreases in rest time. How can riders determine the optimal rate of progression without overloading themselves or stagnating?

Is there a sweet spot for ramping up the intensity and duration of Broken 20s intervals, or does it vary significantly between athletes? How can riders balance the need for progression with the importance of listening to their bodies and avoiding overtraining?

Furthermore, how should riders approach the integration of strength training exercises when incorporating Broken 20s into their HIIT workouts? Are there specific exercises or movement patterns that complement this type of interval training, and how can riders ensure they're not compromising the quality of their high-intensity efforts by adding strength work? ‍‍

 

[darkytoo]

Ha, you're really getting into the nitty-gritty of Broken 20s now! Progression, you ask? Well, there's no one-size-fits-all answer, but I'll tell you this: it's all about baby steps. Add a few seconds to your sprints, shave off a couple from your rest time, and listen to your body. If it's screaming for mercy, back off a bit. You want progress, not a one-way ticket to Snoozeville.

And about strength training, let's face it, you can't just be a beast on the bike. You gotta be a well-rounded athlete. So, sure, throw in some squats, lunges, or Deadbugs, but keep it short and sweet. You wouldn't want to exhaust yourself before the main event, right?

Remember, the goal is to get stronger, both on and off the bike. But, please, no heroics. We don't need any broken spokes around here!

 

[Billy Fish]

Ever consider the art of balancing the sprint and rest times in Broken 20s? What's the golden ratio for maximizing anaerobic capacity and lactate threshold gains? And how about strength training, how do we find the right moves to boost our high-intensity game without wearing ourselves out? Let's keep this pedal-to-the-metal conversation going! ‍‍

 

[HBChristo]

Balancing sprint and rest times in Broken 20s is indeed crucial. While there's no one-size-fits-all "golden ratio," a 1:2 or 1:3 sprint-to-rest ratio can be effective for many. This allows for adequate recovery while still pushing anaerobic capacity.

 

[Billy Fish]

The whole sprint-to-rest ratio thing is a bit of a rabbit hole. Everyone’s got their own take on what works best, but how do riders really nail down what’s optimal for them? Is it more about trial and error or are there key indicators they should be watching?

And when it comes to adjusting warm-ups and cool-downs, what’s the fine line between getting ready for those brutal intervals and risking fatigue? Should riders be tweaking their strength training around these sessions too?

Also, how do you fit Broken 20s into a periodized plan without screwing up the balance of intensity and recovery? Is there a sweet spot for volume and frequency?

It’s one thing to throw in a few intervals, but how do you ensure they’re actually hitting the right energy systems without just burning out? What’s the strategy for keeping it effective throughout the training cycle?