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. This session is highly stressful but great for generating
adaptations that will improve your oxygen-carrying capacity and therefore top-
end aerobic capacity.

WARM-UP:
Progressive for 15 min
PREP SET:
5 x 30 sec at L5/30 sec at L1
MAIN SET:
3 min reps at L5 with harder first minute (2 min recovery)
COOLDOWN:
10 min