Anaerobic Intervals Rides are designed to increase aerobic capacity, or the ability to use oxygen to power your cycling. Aim to complete each 3-minute Interval at an output you could sustain for 15 minutes in race circumstances, which equates to an initial RPE of 7 on a 1-10 scale.

Try to maintain a steady output from the start of the first interval to the end of the last interval. Also pay attention to your output in the Zone 1 recovery segments. If you find yourself slowing down in these segments as the workout progresses, you may be doing the Zone 6 intervals too hard.
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