Originally Posted by
TexMac
Good to know coz that's what i'm doing on the 4 week ftp booster. Lots of 45,20,10 seconds sprints wit tempo
https://sparecycles.blog/
He's been talking about Ronnestad Intervals for a while. At the bottom of his latest blog post he has workout files for the prescribed intervals according to the research. I modified it in the TrainerRoad workout builder and have done it a few times. It's an interesting protocol.