Simulating the demands of climbing at a Vo2 Max intensity, today you will complete 5 x 3min intervals, followed by 3 x 2min intervals.
However, the target cadence is reduced from 85rpm in the 3min intervals to 70rpm in the 2min intervals. Complete the 3min intervals seated and the 2min intervals standing if possible.
Along with challenging your fitness by going from a short Anaerobic effort into a sustained tempo effort, this session adds to that adaptation by including a large difference in cadence.
Complete the opening low cadence Anaerobic Interval out of the seat, before settling into a high cadence tempo Interval.