4min 30/30's

Duration 57:00 TSS 57 IF 0.78

warmup 10:00 @ 50% FTP - 75% FTP

01:00 @ 55%

01:00 @ 111%

01:00 @ 55%

03:00 @ 100%

02:00 @ 55%

4x

00:30 @ 115%

00:30 @ 55%

04:00 @ 63%

4x

00:30 @ 115%

00:30 @ 55%

04:00 @ 63%

4x

00:30 @ 115%

00:30 @ 55%

04:00 @ 63%

4x

00:30 @ 115%

00:30 @ 55%

02:00 @ 55%

04:00 @ 83%

cooldown 05:00 @ 55% FTP - 45% FTP

This type of training is a very effective method to improve your VO2max abilities, while also focusing on high rpm pedalling. By performing short, mild intensity efforts with brief recovery, we are able to trigger the effects of oxygen debt, without the high levels of fatigue that come with longer intervals. This workout is often used by riders to bring them into top form, with it's calculated balance of work and rest during the interval period.

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