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Coach gets me to do those workouts once a week (well 60s with 8 mins rest). They are brilliant. Every week you can go a little deeper and because of the longer recovery periods you get really good quality efforts without being in a hole afterwards. Only thing holding me back is my rollers moving all over the shop when I get over 700w.
dan
xavierdisley
Yes, dropping epic cash on bikes is nice but there are better ways to approach it. Building Rich's TT and HC bikes this year was a good example of that, the HC bike was ~£800.
Have a play with some maximum unpaced work as a full session in itself - when I coached the Uni of Birmingham squad one of their turbo sets was 4x70sec unpaced (ie as hard as you can from the start, no changing gear or resistance) with about 10min rest. Absolutely brutal when you get it right and an excellent session for developing a range of energy systems, plus no fancy kit necessary as it doesn't matter what power you do, you'll be spinning >120rpm to start and then just clinging on.
Adding work at the end of endurance sets I'd reduce the duration - make it 3x10sec sprints rather than 2x30sec. Doing those will actually improve growth hormone secretion and in a weird roundabout way can help you recover better within your program. In the past we've had someone inadvertently drop weight doing these as testosterone levels can rise as well.