BikeErg intervals (Bossi)

5 sets of

0:30 @ 100-110% MAP5
1:00 @ 95-100% FTP20
0:30 @ 100-110% MAP5
1:00 @ 95-100% FTP20
0:30 @ 100-110% MAP5
1:30 @ 95-100% FTP20

– 3:00 @ 40-60%FTP20 between sets –

Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 5:00 work (alternating intensities), followed by a 3:00 recovery interval.
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).

Session overview. Bossi intervals are “varied intensity” interval sets used in cycling. They are 5-minute sets of alternating harder and (a little) easier intervals, designed to optimise stimulus to improve your VO2max.
They’re typically done at 100%MAP5 for the 0:30 intervals and 77%MAP5 (which for most is close to FTP20) for the 1:00-1:30 intervals. We’re giving you a little more room to push on the hard intervals (100-110%MAP5) but you must always be able to return to 95-100%FTP20 for the easier intervals.
The first set won’t feel that hard but they should be getting pretty hard by the 3rd one. One of the main challenges is to come back (and hold) the pace on the longer intervals.
The 3:00 recovery intervals help your body to clear (utilise) the built up lactate from the work intervals. You can pedal anywhere within the range that feels good to you. Do the recovery interval also after your last set.
Adaptation. Build your VO2max and leg endurance on the bike.
Session RPE/Feel. 8-9/10, you should feel that you could MAYBE try to do one more interval at the end if you had to (maintaining your pace). Your effort will increase as you get deeper into each interval (but aim to keep your pace). You’ll start to feel these by the 3rd set latest.
Pace. Use the % avg. watts based on your Bike power profile. IF you haven’t done the Bike profile you can use the following: 0:30 @ hardest repeatable pace / 1:00-1:30 @ 80% of hard interval pace.