Carmichael Power Fade Power Intervals. You go out at 100%, and whenever you feel like you're on top of it and get to relax at all - you push harder. Then you do it again. And again. And again... 3x (3x2), with two minutes between intervals, and six minutes between sets.

These suck. And they teach your body to go hard, then recover immediately, then go again and again.

Cheers