Workout

Include 4x10 minute Steady State Intervals (5 minutes rest between intervals)

Daily Goal

Today we're looking for a second day of intensity, but it should be easier than yesterday. Steady State intervals are designed to improve your sustainable power at lactate threshold. Do these efforts on a flat stretch or a gradual uphill and aim to keep a consistent effort throughout all the intervals. At the end of workout your last intervals should be the same power as the first. You want to see relatively consistent power outputs and time splits in order to achieve the greatest adaptations.