SESSION FOCUS:
The focus of this session is on building your tolerance to workloads at and
above the anaerobic threshold and increasing your capacity to buffer acid
production. This session should be guided by power/pace and takes place in the
L4 training zone. These sessions are stressful but great for generating
adaptations relevant to acid-base balance and your ability to re-uptake and
utilize lactate.

WARM-UP:

20 min progressive warmup
PREP SET:
5 x 15 seconds L4 45 seconds L1
2 min recovery
MAIN SET:
1's @ L4 with 30'' recovery
2's @ L4 with 60'' recovery
3's @ L4 with 75'' recovery
4's @ L4 with 1' 45'' recovery
COOLDOWN:
10 min L1