Trainer based session. Acceleration for 1 minute intervals should be a seated effort using a fast cadence to lift the power input.
Looking to jump cadence by 10-15RPM as a minimum form longer endurance style effort
Designed around short, power heavy efforts as a strength builder and to aid development in both Short Term Muscular Endurance (STME) and also recovery.
Ramp intervals should be done seated, using cadence to adjust the power output to match the interval.
Making use of resistance and gearing is vital on last 3x sets of ramps to keep on top of the cadence and power output.
Each jump to 15 second maximal effort should be an out of the saddle effort, using a larger gear and leg power to get on top of the gearing at a high cadence.
When moving from first effort to second on each step (90 to 105) then use your cadence to lift the intensity as you countdown into the transition.
Keep seated and drive the power out through the thighs. Use the Tempo block mid session to get out of the saddle and stretch the legs off and hydrate before the second block.
Based on three short TT style efforts targeting a pace similar to a prologue / 10 mile time trial effort.
The last minute of each endurance effort should remain seated and use a combination of higher cadence and gearing to lift the power across 'the line' as would be the case when racing.
Stepped intervals increasing intensity and each effort as you progress through each set.
Jump in ramps for first session are not set to high outputs to get the feeling for the effort needed to lift power quickly. Second session to follow with higher intensity between each step
Focus on bridging the power outputs between each interval as quickly as possible rather than building slowly into each step up in intensity.
It should be a fast lift in cadence and resistance to get the power zone up within 10-15 seconds of each step up.