SESSION FOCUS:
The focus of this session is on building your tolerance to workloads at and
above the anaerobic threshold and increasing your capacity to buffer acid
production. This session should be guided by power/pace and takes place in the
L4 training zone. These sessions are stressful but great for generating
adaptations relevant to acid-base balance and your ability to re-uptake and
utilize lactate.

WARM-UP:
15 min progressive warmup, included 1x 3 min at top of L3a and 1 x 3 min at
bottom of L3b'

MAIN SET:
Rounds of
30" at L5
60" at L4+
2 min at L4
3 min at L4-
3 min recoveries between sets
COOLDOWN:
10 min L1