-This workout is designed to contribute to the adaptation of improving Power Duration of your Anaerobic Capacity.
-Start hard, but not too hard. This should be higher than final Lap Power for first few seconds.
-If your power goes down very gradually towards the end and cadence up, you have paced your effort well.
-This workout is designed to contribute to the adaptation of increasing sprint power.
-This helps towards improving your Peak Power on your next tests, racing or maximal effort.
-These are Max Sprints, give it everything!
-This workout is designed to increase your Vo2 Max.
-This helps towards improving your upper limit for aerobic efforts.
-Intervals contributing to help extend long duration intensity.
-Intervals can be split into different times of your own choosing or one long interval. If you do this, target total completed to match total planned duration for all intervals.
Use your choice of long or short climbs and use the descents as recovery.
This test is key to improving your Power Profile!
-Refer to the Training Plan Guide on how to set up and track your Power Profile, as well as a target for this test.
-Start a small build in Power Zone 5 at 5-10 seconds before start of main set intervals.
-Sprint standing on road. Sprint seated on indoor trainer.
-Keep as much time in zone 2 power as possible
-You can occasional go over or under zone 2, but keep the ride at average in middle of zone 2 power.