Dictionary of Intervals: Inverted foxy clock

Position or interval: The inverted foxy clock is an interval.
What it is: A set of intervals which increase in length with decreasing recoveries.
Cadence: Select the cadence and you can stick with this cadence right the way through
Intensity: The aim is to maximise the intensity for thelength of each interval. The more intense the interval, the shorter it is, and the longer its corresponding recovery is.
Length: You can fit a foxy clock inside a few minutes (interval/recovery): 10/50, 20/40 30/30, 40/20, 50/10. You may have fewer intervals: 15/45, 30/30, 45/15.
When to use: anywhere outside the warmup. You can use it as a way of building strength as the intervals get longer, the challenge is to maintain the intensity of the initial shorter intervals
What it does: 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 complete inverted 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.
  
• encourage riders to maintain the same cadence and resistance right to the end of each interval.
  
• depending on how you set the features, 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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