4-6 intervals

0:12 Air/Echo bike sprint @ 90-95%max

– Go every 2:00 –

Number of intervals. Only do the final 2 intervals IF you’re maintaining same output (stay within 1 calorie of 1st interval) on the bike

SESSION NOTES
Overview. Part A is low-intensity aerobic base work. The goal is to hold a pace you can sustain for 50-70 minutes without your legs getting heavy or your breathing getting away from you. Part B is short, neuromuscular sprints after the base work. Aim to hit strong outputs on these.

Effort. Part A should be around RPE 4-5/10. You should be able to talk in short sentences throughout. If your legs start to feel pumped or you need to focus hard to hold pace, back off.

Part B should be close to all out for each 12-second sprint. Push hard, but don’t be reckless, think 90-95% of max output.

Feel.Part A should feel smooth and sustainable. Breathing is slightly elevated, you’re sweating, and the legs are working, but this shouldn’t feel heavy. You want to finish feeling like you’ve put in some work, not like you emptied the tank.

Part B should feel sharp and powerful. Ramp up the bike for 3-seconds before counting the next 12-seconds for the interval, then drive hard through the full 12 seconds. The 2:00 window gives enough recovery to repeat the sprint well. If output drops by more than 1 calorie from the first interval, stop there rather than turning the final reps into lower-quality work

Adaptation.Develops aerobic base, efficiency, and durability through sustained low-intensity work. The short sprints add neuromuscular power and help maintain top-end output without turning the session into a high-fatigue conditioning piece.

Debrief.
– Did Part A stay aerobic, or did the pace drift too high?
– What pace/cadence felt most sustainable for the base ride?
– How consistent were your sprint calories across Part B?
– Did the sprints feel powerful, or did fatigue from Part A reduce output?
– What duration would be the right choice next time: 50, 60, or 70 minutes?
– What went well and what do you need to work on for next time?

Movement options.
If bike is not available, you can do this session on ski, row or other machine