10X1’s at 600watts-found this to improve on the high output stuff.
3x18 at 90-105% of FTP on 2 min rest. Followed by 10x(30 on/90 off) at 170+% of FTP. My staple Wednesday ride.
2 rounds of… 4x(3min at 120% 90 sec easy) 5 minutes in between
How it all fits into the bigger scheme of things… I ain’t tellin’ 
Building a bigger matchbook.
“Extended” lactate intervals. 2 minutes at 130% to 140% of FTP, immediately folllowed by 5 minutes at 95% to 105% of FTP. For the “lactate” portion, the first 20 to 30 seconds are an out-of-the-saddle acceleration, at which point I settle down at around 130% of FTP for about 1.5 minutes, with the last 15 seconds a maximal sprint out of the saddle. The 5 minutes at around FTP forces me to “recover” at a difficult pace. I’m usually at the low end of the range (95%) immediaterly after the 15 second sprint, and I gradually try to inch it up to the high end.
Each interval is followed by 5 to 10 minutes easy spinning usually back downhill to the starting point. I can only do these effectively on a hill that allows me to go between 13 and 17 miles per hour during the “lactate” portion. I’ve set some landmarks that I use so that I don’t have to look at my watch, allowing me to focus on power and other things. I can only do 4 of these before I’m thoroughly beat.
It’s an interval that attempts to simulate an attack at the initiation of a break.
That is a big number- at what weight?
166 lbs. Its only for a minute. I found out if you don’t do them all summer and do them in the heat for the first time the number drops to 550
All I can manage is just over 300 watts for a minute and I’m a decent biker.
jaretj