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. 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.

WARM-UP:
Progressive for 20 min'
includes some opener 40-60 sec at L4
PREP:
5 x 30 sec at L5/30 sec at L1
2 min Recovery
MAIN SET:
Sets of 40 sec reps at L5, 20 sec at L1 (5 min recovery between sets)
COOLDOWN:
10 min