4x5/4/3 420/440/460w. 5x(5min 30-30) sprints
hey menso what is 5/4/3? I want to introduce some intervals into my rides but not really sure the best way to do it...
it's 5,4,3 minute intervals with a minute rest between. The other intervals are 30sec on/30 rest for five min. I take at least 5 minutes recovery between sets of intervals