This session aims to produce large amounts of muscular force with limited disturbance to the cardiovascular systems. Many professional and top long course triathletes include regular endurance strength work in their training routines, and for good reason. Research has shown that training at a lower cadence produces significant power benefits compared to training at a higher cadence. These types of sessions are great if you’ve got tired legs but still want a quality workout. This session in particular is made up of 9x4 minute reps where the cadence is kept low (65–55 rpm) and at a moderate intensity (between 70.3 and long course effort). If you’ve ever done "drop-sets" in the gym, this is the cycling-specific equivalent.