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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
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10min easy build 5x15sec to 100% +45sec
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Main set
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Main Set: 3 × (50/10/40/20/30/30)

Each set consists of:
50 seconds @ L5 10 seconds @ L1 (recovery)
40 seconds @ L5 20 seconds @ L1 (recovery)
30 seconds @ L5 30 seconds @ L1 (recovery)
Repeat that full sequence twice per set, then move to the next set.
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Easy to finish
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