This is a hard session that provides both strength and cardiovascular intervals that are ideal for peaking for road racing or for criterium training. There is not a lot of recovery between efforts so this also helps to focus on enabling good LAT tolerance. These efforts will fire up your racing to a new level.  Focus on your leg speed and developing good powerful pedal strokes when doing all these intervals. Also focus on your breathing.

Effort intensity - Five Stars - Very Hard

Time - 60 mins

Format - PDF download

Includes free bonus e-book - Cycling-Inform's Home Training Workout Guide

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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
Time Trailing and Ironman/Triathlete Events
Road Racing
Criterium Racing
Track Endurance
Track Sprinting
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
Increased Anaerobic Capacity - Lactate Tolerance
Increased Fast Twitch Fibres
Neuromuscular Power