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. High Intensity Decreasing Interval Training (HIDIT) has been shown to be an effective way to achieve this. 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.
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WARM-UP
10 min easy build + 1min
PREP SET:
4 x 15 sec at L5 + 45 sec at L1
MAIN SET
2x
3min at L5, 2min at L1
2min at L5, 1m20sec at L1
1m30sec at L5, 1min at L1
1min at L5, 40sec at L1
2x30sec at L5, 20sec at L1
3min recovery between sets
COOLDOWN:
5 min