Ok we move on from yesterday but we go to 5 secs as you are going to give it everything you have from the off! Aren't you! I want you to learn how important this short burst can be. Empty the cell and refill it. Simple eh - you are using up stored fuel and and refilling with what is surplus. You are working hard with bigger gear and contracting and recruiting more muscle fibres - boom - you are building lean tissue (fat burning tissue that is going to protect you!)

In this session we are going to be introduced to more heart rate drift. This is where your heart rate will continue to rise post effort as it deals with the oxygen debt built up. This is a great time to introduce another effort as it improves your efficiency to get oxygen in and get it to where it is needed QUICKLY! This is what we term your VO2max!

So 5 secs HARD and Then 10 secs only rest so keep the gear one that you can hammer and then just recovery. You want to try and avoid big gear changing as you only have 10 secs - you really want to suck in air - I promise!

You do 3 x 5 secs with 10 secs rest and then you get 2 mins recovery before you repeat these 3 efforts - you have 6 of these blocks in your schedule so 18 efforts!

We term the 5 secs HARD and the 10 secs EASY a 1:2 ratio (just 2 times the effort time = recovery time. If 1:1 effort then 5 secs HARD and 5 secs EASY)

Now we add the two types of sessions together and ramp towards a big finish.
We use the 5 secs again and slide the recovery down in a big HIIT effort at the end. So recovery gets shorter and shorter but you stay with the 5 secs and you stay with the focus that every effort is your last. Of course you lose speed, power etc. That's the idea. Empty the cell and refill it but you just start running out of fuel if you do it full gas!

As the recovery gets shorter you will do more efforts - yes MORE - this way the body can adapt more and you can't find that easy exit door and cheat on the efforts.

so you do

3 x 5 secs with 1,55 min recovery
4 x 5 secs with 55 secs recovery
5 x 5 secs with 25 secs recovery
6 x 5 secs with ONLY 10 secs recovery - nail it
then 3 mins cool down spin

stretch - shower - job done in 27 mins !

Today we use 20 secs as our work period and have 40 secs for recovery. These are what we term 20/40 efforts. You are going to do 3 of them (reps) in each block (set). The recovery (bridge) will be 1 min 30 secs only between the sets - you suck in the air, scream at your coach and look forward to the results.
The oxygen debt build up is bigger in these sessions than before so you will feel it hit you as you finish each 20 sec effort. Get the air into the lungs with good breathing but get ready as 40 secs of recovery will pass quickly.

So you have nailed 7 secs and then got that effort out in 5 secs. You are learning that the BORG scale makes the numbers 1-10 look very different to what you thought - they start to look evil! However, this is the mind playing games with you. It is shouting at you to stop but you are stronger now and have the ability to tell it to shut up. Today we hit 15 secs and we are really going to hit them. This will be your biggest drift session so far so get ready.

you do 5 x 15 secs with 45 secs recovery and then 2 mins 45 secs recovery after the 5th effort. Sip your water and let the heart rate fall.

You do 3 of these blocks before you are finished today. So 15 x 5 secs in total

Cool down - climb off - stretch - shower - enjoy your day - you are awesome

In this session we are going to preform a decreasing ramp of efforts as we start at 15 secs, then 10 secs and then 5 secs. The decreasing duration comes with less recovery (always a catch eh). This session will have EPOC value so you can enjoy that extra protein with your Sunday lunch.
After the warm up you do

5 x 15 secs with 30 secs rest

after the 5th effort you get 60 secs rest

then you 3 blocks of 5 x 10 secs with 20 secs rest. You get 60 secs rest after every 5th effort.

You then go to 5 x 5 secs with 10 secs rest and the same 60 secs rest after every 5th effort

Nail it - hard as you can go during the efforts.