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:
Progressive for 10 min
PREP SET:
5 x 30 sec at L4/30 sec at L1 - then 3 min easy
MAIN SET:
8 min reps at L4 (4 min recovery)
COOLDOWN:
5 min