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:
10 min
PREP:
5 x 30'' L5 / 30'' L1
2 min recovery
MAIN SET:
ROUNDS OF
3 min at L5, 2 min recovery
2 min at L5, 2 min recovery
1 min at L5, 2 min recovery
4 min recovery between sets
COOLDOWN:
5 min