T Nation

Bike Sprint Intervals or SSC After Strength?


Hi all,

Note: I'm going to provide as much info as I think may be necessary; main question is three paragraphs down*

I'm currently tweaking my diet, looking to burn some fat. I was doing CT's layer approach for a while and now to spice things up I'm doing a 5x5 format for the 5 movements I train (Bench, Push Press, Front Squat, Deadlift, High Pull). I'm looking to make rep PR's and get stronger in the 75-85% range before going back to the layer approach (where I'd ramp to a 3, 2 or 1 RM, and so on).

Now, after all my strength work I always do some kind of loaded carry. On a pull day, I like to do farmers walks; after push press I do overhead carries; after front squats and bench I do goblet carries. I only do a total of 300 steps, with as little rest between sets, which I split into 100 steps. It works and it's quick and has not impeded recovery in any way.

I've recently added bike sprints to the end of every workout: 30 second intense, 60 sec slow pedal at 10 resistance, and I'll do between 5-9 minutes. I just like those numbers. It's not a lot, but I'll tell ya that I feel something is working, so onto my main question. Considering that my carries might be considered "interval" training--and they are certainly a higher intensity that other things--is it wise to continue my little bike sprint session afterward, or would some steady state cardio be better? This is taken from a recent article stating that interval training is best complimented with steady state, as the former mobilizes fat and the latter gets rid of it (paraphrased, of course).

Keep in mind that while I do want to burn fat, I want to retain my strength, if not got even stronger--so I don't want to add too much and risk recovery or strength loss. I also don't want workouts to be marathons; I like a nice 45-hour long workout.I hope I've provided enough info, so get back to me.


My advice would be to just stick to what has worked for you so far. When it comes to cardio, you can pretty much find an article ‘proving’ anything these days - that’s just how the click baiting online fitness world works.


The carries and intervals may have a similar effect if you are crossing your lactic threshold during the carries. But if you feel like you are really working during the intervals that may not be the case. If you aren’t sucking wind from the carries you most likely aren’t crossing your threshold so the intervals would be leading to a different reaction in your body.