Thanks to g-boaf, I created a good set that is similar, I call it Under Over Variety Pack.cerb wrote:Did 4 sets of 6mins intervals with random duration billiats 15-30sec at 1.3xFTP with 0.95xFTP floats last night. First couple of sets were AOK, but the last couple.... OUCH! ...they'd better be helping me get faster!
It is 3 lots of 20min - 10min in between.
set one: 5min at .85, 5min at FTP, 5min at .85, 5min at FTP.
set two: 4min at .85, 1min at 1.3, 4min at .85, 1min at 1.3, 4min at .85, 1min at 1.3, 4min at .85, 1min at 1.3.
set three 4.5min at .85, 30sec at 2.0, 4.5min at .85, 30sec at 2.0, 4.5min at .85, 30sec at 2.0, 4.5min at .85, 30sec at 2.0.
I really like the fact you have to recover back to FTP .85 as quickly as possible when all you want to do is stop. It also works you for breaks and efforts in the race. Does not help sprinting though.