Originally Posted by
Pendergast
Adding some 30-30 VO2 max(Friel Zone 5b) intervals would be pretty simple and not clash too much with traffic if you have to contend with that on your commute. Thirty seconds at VO2 max followed by thirty seconds of recovery, just sort of play it by ear on the number of reps.
If I recall correctly, isn't Zone 5b and VO2 max an all out sprint? Should I be out of the saddle and in the drops or spinning at around 110 rpm on the highest gear I can maintain?