Sprint-Intervals, Welcome to the Party

I think I have found my avenue into the sprint-interval training I read about over a year ago in Stacy Sims & Selene Yeager’s work, Roar and Next Level. Christine D’Ercole has put together ‘sprint interval training’ for the Peleton crowd–a 20 min intro, a 30 min session, and a 45-min session. The first gives you a taste of the training. The second is a bit more extensive, with possibility of engaging twice a week. The 45-min is the “once-a-week” option, with an intensity I’m feeling at the moment, even several hours later. 

Last summer, having been introduced to Sims&Yeager via Annie Thorisdottir, I began to weave simple running-sprints into my weekly rhythms. Up a hill once or twice a week. 10 of them, for maybe 15-20 seconds’ burst of effort. Walk back down the hill, repeat nine more times. I don’t remember much of my body’s response to these, though I was at a good maintenance weight and saw my body composition change. [I had paired this with Barbell Club at my then CrossFit box]. I didn’t mind the running as much then, though I suspect my hips/knees felt the efforts.

Seeing the option arise in my Peloton feed somewhere, I immediately grew curious. I’ve loved the Peloton as option for both ‘discovering power zones’ (name of a five-week program they offer, greater intensity cardio) and recovery/low-impact rides. I’ve benefitted from the post-ride stretch sessions, even post-ride-cool-down rides. Over the last two weeks, I’ve now done each of the sprint-interval sessions, pleased with their availability for my own rhythms. I'm remembering that the "phosphagen" portion of the energy-output spectrum is where I need focus-training--it scares me! The 20-minute one was a good introduction to it. The 30-minute one is good for when I need a shorter option amidst other calendar commitments or CrossFit rhythms. The 45-minute one is probably my favorite, however. Biggest bang for the buck, to be sure.

I’ve long been an endurance, aerobic-oriented athlete, enjoying the long runs with the women’s soccer team in college, or the more engine-oriented WODs in my CrossFit settings. Anerobic efforts always kick my butt. I think I’m gonna die and mentally freak out. (For those for whom it might be helpful, this is the spectrum of energy-output that doesn’t require oxygen–weight-lifting, sprinting, gymnastics. Mostly because it is so brief. You can take a big breath then expend all you’ve got. For a short period of time).

One ‘box’ in my recent past programmed a WOD they called “the CherryBomber”--E3MOM of 8 cals on the EchoBike, an all-out-effort every three minutes, for thirty minutes. Yes, that meant 10 rounds, but it’s just 8 calories, right? [You can read about my experience of it here, March of 2023.] I’ve not re-attempted that workout, but the 45-min sprint interval brings some familiar sensations and learnings.

For one thing, my WHOOP band shows a strain-level of 6.4, including the 15-min low-impact ride and post-ride stretch I included in the day. My body’s experience of strain is much higher than that–weariness unto shakiness for a couple hours afterwards; hungry; spent. I can enjoy a strain of 12-14 on my band, then imagine a walk with Brian several hours later. Not after a 45-min sprint interval. Nope. Gonna sit with a low-calorie, no-sugar kombucha and enjoy some shrimp before a bit of pork-shoulder, cauliflower rice, and avocado. Makes me smile.

I like the feeling of strength or empowerment after the sprint intervals, perhaps because of the extended exertion sensations. I feel the increased metabolic rate perhaps? Can one actually feel that? My sense is yes, given my hunger rhythms change on sprint days.

I also remain so very pleased with the intensity I can find on the Peloton without any strain on my hips or my knees. Or at least a different kind of strain, if there is any.  I miss the long distance runs, and I may enjoy one of those from time to time as a treat. But to be able to sweat and exert to the extent I enjoy without worry or injury is gift beyond measure. I knew the resistance-levels I had used during the first ride, so I upped them slightly, just to see. Ooph! I lowered the resistance for the first two of the third interval, then upped the last one, higher than I had ever been. 15 seconds, I reasoned with myself. Utterly spent for the day, am I.

I know as I age my capacities will lessen and I will require movement-activity to align with what feels good in my body, without injury or overexertion-strain. I’m finding the avenues and options I need at this age; I will listen and discern as well as I can as new eras land onto my flesh and bones. For now, a 45-min sprint interval is just what the doctor(s) ordered (for someone like me). 

I’ll probably always be surprised that at the end, I fall off of my bike, land on the floor, and recover enough to return for a low-impact ride. It’s only 3 minutes and 15 seconds of exertion, after all, right?

RIGHT.