Weights and sprints on the same day?

Hey Lee, thanks for the indoor training article.

I’ll look to integrate your ideas with the DB Combo program at the start of Jan. when I make my monthly adjustments.

Any thoughts on doing the intervals before or after weight training?

Cheers Greg

Hey Greg,

Unless you’re young, hyper-fit and/or pro, you should probably do intervals and weights on different days.

– Each of those workouts is very taxing. Pick one. Give it all you have. Be satisfied with that. When it comes to strength and power, quality is more important than quantity.

– Strength training and longer intervals work different energy systems. According to Olympic BMX coach Greg Romero, when you work two systems in a day, you are double-over-doing it. You experience much greater fatigue, and your recovery is hampered.

If you do two workouts in a day:

– Romero says to work the same energy system twice. Top BMXers do gate starts and weights on the same day, because those workouts are physiologically similar. You could do weights and very short sprints, but Romero advises against mixing strength work and longer efforts.

– Start with the workout that’s most sport-specific. Romero says to do your bike work first, then the weight room. That way you get higher-quality practice on the bike. In the end, that’s what matters.

I hope that helps.

Rock it,

— Lee

3 replies
  1. Richo says:

    You could also try warming up with another exercise.
    I have successfully combined low intensity work with a db combo workout.
    A 15 minute swim or ride are fine as long as they are low intensity. I also walk home form work (1 hour), and find the weights workout immediately afterwards is good.

  2. leelikesbikes says:


    I usually warm up on the bike. About 15 minutes of easy spinning with some short sprints mixed in.

    I cool down the same way, with less sprinting after the weights. The after-sprints supposedly help the neurological programming.

    Another great warmup:

    Shoveling snow, as long as it’s not for hours. At that point, shoveling snow becomes the workout! MTB Strength Training Snow Shovel Combo workout …

  3. Greg says:

    Thanks again Lee 😉

    I had previously been alternating weight room days and outdoor running with my partner(intervals before our 3X/wk 5K runs) Then the weather smacked us with an unusual amount of snow, so we shifted to the treadmill here at home and I guess I kind of got lazy/bored with being inside 5-6 days/wk.

    I’ll finish off this week with my doubled up workouts and split them starting next week. If nothing else this will keep me thinking up ways to challenge my body in different ways.


    I know what you mean about the shoveling snow workout, seems that I’m doing it daily at the moment, especially the path to the building with the workout room here on the farm along with the parts we can’t get with the tractor.

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