Originally Posted by LT Intolerant

A while back I purchased one of Hunter Allen's canned training program (a great program for improving at all ends of the power spectrum) and he often combined workouts. In fact I would say that >50% of the workouts worked different aspects of the power spectrum in the same day. Here are a couple of examples...

- 2 x 5' @ 110% of FTP - 3' between each - then 1' all out - rest for 5' - then 4 x 10.5'- Race Winning Intervals - Start w sprint out of the saddle for 15" - then nail your wattage just under your threshold wattage for the next 10' - last 20" get back out of the saddle and sprint for the finish line - Rest for 5' between each

- 4-hours riding getting in the miles. Try for 2 x 20' @ 95-105% of FTP and push those. 15' rest between each - then do 30' @ TE wattage - then (6-8) 3-4' @VO2 wattage