After laying the groundwork for your season with longer, lower effort sessions on the bike, it's time to start ramping up the intensity. Since we are not nearly in peak condition, the interval sessions we are doing will be shorter, less intense, and fewer repetitions than later in the season. Here are a few examples to throw into your routine once or twice per week:
1. "Danny 300's" - 300 watts, 300 seconds, 3 repetitions. It's another way of saying "5 minute cruise intervals at 10% over your FTP". Warmup for 5-10 minutes at 130 watts, do a set of Danny 300's. Recover at 130 watts for 2 minutes between 300 watt efforts. Cool down for 5-10 minutes at 130 watts.
2. Descending intervals - the intervals start out long and ramp up in intensity while shortening in duration. Here is what they look like: 300 watts for 5 minute, 325 watts for 4 minutes, 350 watts for two minutes, 400 watts for 1 minute, 500 watts for 30 seconds. Do a recovery spin of 130 watts for 1 minute between intervals.
Your legs won't be able to do these routines more than once or twice per week due to the intensity. If you make these a regular part of your routine, you won't believe the increases in your power. If you don't throw in some intensity once in a while, you're spinning your wheels.
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