Dictionary of intervals: Foxy clock

Position or interval: The foxy clock is an interval.
What it is: A set of intervals which increase in length with corresponding increasing recoveries - they may also decrease back again.
Cadence: Select the cadence and you can stick with this cadence right the way through
Intensity: The aim is to maintain what's possible in the shorter intervals in the longer intervals. You decide what the intensity is.
Length: You can fit a foxy clock inside a few minutes (interval/recovery): 10, 10, 20, 20, 30, 30, 40, 40, 50, 50. You may have fewer intervals: 15, 15, 30, 30, 45, 45, 60, 60.
When to use: anywhere outside the warmup. You can use it as a way of building confidence and endurance at high intensities, or use it as a cadence drill by changing the cadence as you go.
What it does: Builds explosive power, works CP system, builds strength and endurance, at higher intensities with a delayed recovery.
Key teaching points:

• make sure you have a couple of minutes' recovery after each compelte foxy clock.
  
• cueing: be absolutely clear about what each section is, what the pattern is and how long the riders have left in each stage.
  
• emphasise how each different intensity level should feel if you're increasing or decreasing the intensity.
  
• depending on how you set the features of the foxy clock, this can be a suitable interval for all riders. Ensure you offer suitable options if required.
  
• this interval helps to build endurance.
  

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