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OS workout time question

scott dinhoferscott dinhofer
in General Training Discussions

i am confused by the OS workout times.

tomorrow's workout is set at MS: 3 x 10' (4') @ 95-100%/Z4/Hard. Then 2 x 15' (2') @ 80-85%/Z3/Mod-Hard

this adds up to 76 minutes before adding in the standard warmup of 22 minutes. I have been counting my warmups as part of my workout, am i not supposed to do that? Is the prescriped workout time supposed to be main set only?

if that is the case i clearly have not been spending enough time in Z3 on workouts where you do the rest at Z3....

Comments

  • MattAaronsonMattAaronson
    I count the warmup time (although I usually just do 10 min warmup vs the "standard"). In the case of the workout abouve I think the math is wrong and so it should really be a 76' MS plus whatever warmup you want. If it were me I'd add a 10' warmup and make it 86' total. Or if was was pressed for time just cut some time out of the z3 intervals (which really aren't any different from the "remainder time" in most of the otuer workouts).
  • scott dinhoferscott dinhofer

    what do you do for your ten minute warmup??

  • deleshdelesh
    Yep, we (Oct OS) had the same question.
    RnP aren't very good at math image
  • rfw6110rfw6110

    I do the standard w/u (10’ Easy, 3 x 3’ (1’) @ 80-85%/Z3/Mod-Hard) and don't count the 10' Easy.  I want the 45yo legs attached to my body to be warm and ready for the MS work.  I figure 80-85% work counts just as much at the beginning of the workout as it does at the end, so I include the 3x3' in the total time.  You could just cut the standard w/u in half for a ~10' w/u.

  • MattAaronsonMattAaronson
    Posted By Scott Dinhofer on 04 Feb 2011 05:34 PM

    what do you do for your ten minute warmup??

    Typically just start off spinning nice and easy. Looking at my past 4 workouts in WKO my average for the 10 minute period was about 65-70%. But it starts much lower and builds. By the start of the frist z4 interval I'm usually just below z3. I don't do the spin-ups, etc.

  • ghernandghernand

    lots of variations out there, but a maleable method of approaching each session is:

    -warm up as much as you feel is necessary for that day.  sometimes i need more, sometimes less.  once you feel ready, then move on to the work.  not sufficiently warming up = injury eventually, especially if you are getting long in the tooth.

    -do the work sessions as prescribed if you can on that day.  perhaps holding z4 for 10 minutes seemed really hard after the first of three, then drop down a tad until you find the 'equivalent' to z4 for you on that day....but make sure to do the assigned work.

    -after all the work is said and done, feel free to look back and see how long it took, but don't focus on it before the session.

    this works for me, maybe it will for you. 

    good luck!

    GH

     

  • MattAaronsonMattAaronson
    By the way, my workout for tomorrow is listed as 75 minutes:
    MS: 2 x 15' (4') @ 95-100%/Z4/Hard. Then 1 x 5' (5') @ 95-100%/Z4/Hard Then 2 x 15' (2') @ 80-85%/Z3/Mod-Hard

    With a 10 minute warmup I get to 92 mins!!!! We'll see how the SAUs play out but I'm guessing one of those z3 intervals will not occur!
  • scott dinhoferscott dinhofer

    i think the real answer is the one we are afraid of when the full workout is defined as it is on saturday, put in the extra time & work because work works!! yesterday i did my 3x10s and one of my 2x15Z3s, but i will make it up skiing moguls today. 22" of recent snow on the mountain to play with this week...

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