Something for everyone. Ideal for developing all aspects of your cycling. These intervals get shorter as you progress through this workout. As you do so it is important to increase the effort intensity by increasing your speed on the trainer as you progress through these intervals. You don’t have a lot of recovery between efforts so they develop good LAT tolerance while dumping great VO2MAX power into the pedals.

The last two x one minute efforts can be sprinted in the last 15 seconds of each of them to simulate a road race with the lead out and then sprint. For time trial and hill climbing training these last two x one minute efforts can be done at a steady state pace.

Effort intensity - Four Stars - Hard

Time - 58 mins

Format - H.264 Video

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This table provides a guide to the physiological improvements that this workout will provide More Stars = better
Recreational and Cyclo Sportif Endurance Events
Hill Climbing
Sprinting	N/a
Time Trialing and Ironman/Triathlete Events
Road Racing
Criterium Racing
Track Endurance
Track Sprinting	N/a
Increased Muscle Mitochondrial Enzymes
Improved Lactate Threshold
Increased Muscle Glycogen Storage
Increased Slow Twitch Muscle Fibers
Increased Muscle Capillarisation
Conversion of Fast Twitch Muscle Fibers from Type IIb to Type IIa - Improved Strength Endurance
Increased Cardiac Stroke and Output
Increased Vo2max
Increased Muscle High Energy Phosphate ATP/PCr Stores	n/a
Increased Anaerobic Capacity - Lactate Tolerance
Increased Fast Twitch Fibres	n/a
Neuromuscular Power	n/a