Stomp intervals are an effective way to develop more powerful early acceleration on your bike.
When it comes to sprinting, whether in the gallop for the line or when trying to create the separation from the bunch that results in a successful breakaway, being able to accelerate with "snap" is important if you're going to be successful.
Watch any professional bike race and the thing you notice when someone attacks is just how quickly they create a gap from the group. On the other hand, when you watch amateur bike racing, it's not uncommon to see someone try to pull steadily away from the group, with the predictable result that the lead riders in the bunch simply drift across onto their wheel, negating all the effort the attacker put into that acceleration.
Stomp intervals are one of the nearest things you can do to a one single powerful gym lift whilst on your bike (the other is standing starts). This ability to deliver maximum force quickly to the pedals is that key to the acceleration "snap" we're looking for.
The session consists of only 6 intervals.
What most people find hardest with these intervals is keeping the recovery intervals easy enough. These should be very easy. This session is not meant to address aerobic fitness, it's designed to address maximum power output, which requires that you be fully recovered before every interval.
If you're using a power meter, you should stop the session if you're more than 10 percent lower than your second interval on any subsequent interval - that means you're tired and not getting the most benefit any more.
6 x Stomp (6 ALL OUT pedal strokes) Intervals on 3 minutes (zone 1 for the rest of the interval)
Ideally perform this workout on a turbo (if it's computerised, set the turbo to a 1-2% incline).
You could do it on a flat road, although the vagaries of outdoor weather, traffic etc tend to complicate things a little (e.g. recovery intervals can often be too hard).
Warm up thoroughly for 20 minutes using the Roller Warm Up protocol.
Why should you do intervals? Find out here.
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