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@gbj_tester
This one was a bit messy (weak in the last 4 efforts), but you get the idea. You should be going over your threshold in the interval (i.e. working at a rate you can only just sustain for the duration of the interval) and then recovering to about 60-65% of it, unless you're deliberately doing lactate toleration work. There are lots of different interval sessions for different purposes, but a lot of 25 mile TT riders seem to favour 4x4 and 2x20, search for those for full descriptions. The one I've illustrated is based on something Gordon Wright designed for Stuart Dangerfield, cut down to size since I'm a much weaker athlete.
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