Workout description

After completing a good warmup, today we have three repetitions of the following cycle: 30sec ' all-out ' followed by a 90sec at a brisk pace below FTP but still hard enough that it will stress the aerobic system to use lactate produced, and then a further 2min at a more comfortable pace before repeating the cycle.

We complete two sets of this work before ending the session with 5min in Zone 3 to shuttle lactate that remains in the legs.