Take a look at this graph. Each interval has a different shape. It shows four separate 45-second intervals of maximal effort, on a 4% slope. I used PerfPro Studio to design this workout. Recoveries were three minutes each.
We also need to take into account that these intervals are taken 53 minutes into a 60 minute workout. The rider was fatigued, but the lesson is still relevant.
In this post I'll show you how to use not just intervals but interval shapes to craft your intensity over time for maximum gains in fitness and available power.
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