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SESSION FOCUS
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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.
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WARM-UP
10 min easy build
PREP SET:
5 x 15 sec at L4 + 45 sec at L2
MAIN SET
3x
8x 30-sec reps at L5, 15 sec at L1 recovery (3 min recovery between sets)
COOLDOWN:
10 min
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