LT(MSS) Sprint Sandwich of 4 x 5 minutes at Zone 4
Warm up with 3 x 60 second all out pushes.
Then, build to a 10 second sprint, all out.
Settle into Zone 4 for 5 minutes at your MSS or LT,
come out of the saddle and sprint all out for 10 seconds.
Recover for 5 minutes.
Repeat for a total of 4 times.
cool down