Workout description

Relatively short-full on sprint intervals. You should be feeling the lactate burn at the end of each sprint intervals. Longer recovery period than you might expect.
Select the gear you need to be in to sprint about 15 seconds before each sprint interval begins, and wind up to threshold power before going "full gas" for the duration of the interval. Then back right off to ensure that you are fully recovered for the next sprint interval.

The target power for the sprint interval is set at 300 percent. Just give it all you've got and try to hold it for the duration of the interval.

Relatively short-full on sprint intervals. You should be feeling the lactate burn at the end of each sprint intervals. Longer recovery period than you might expect.
Select the gear you need to be in to sprint about 15 seconds before each sprint interval begins, and wind up to threshold power before going "full gas" for the duration of the interval. Then back right off to ensure that you are fully recovered for the next sprint interval.

The target power for the sprint interval is set at 300 percent. Just give it all you've got and try to hold it for the duration of the interval.