Twenty eight minutes of continuous effort with plenty of opportunity to pump up the power. Our power stays lit for a minute at a time and gets switched on more and more the further we get into our intervals.
4 X 7 Minute Intervals
No rest between intervals -- you'll go straight from one to the next. You'll stay at r24 throughout and adjust the power, slowing down your recovery while increasing your drive speed. The first interval should be used to warm-up into the workout. With this being 28 minutes straight through, I was a little conservative with my pacing. Aim to complete the power intervals at closer to 2:00/500m pace - I was ~2:09 for these intervals. Drag set to the magic number of 119.
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