SESSION FOCUS
The focus of this session is to spend as much time as possible at and above ~90% of your VO2max. The priority is on maintaining high power/pace during the work intervals. These sessions are highly stressful but great for generating adaptations that will improve your oxygen-carrying capacity and therefore top-end aerobic capacity. For long-distance triathletes, these sessions can also serve as an effective precursor to longer interval sessions.

WARM-UP :
Progressive for 15 min
PREP SET:
5 x 15 sec at L4/45 sec at L2
2 min Recovery
MAIN SET:
Sets of 30-sec reps at L5, 15 sec at L1 recovery (3 min recovery between sets)
COOLDOWN:
10 min