Beasley consists of another version of over-under intervals, each lasting 5-9 minutes where the intervals alternate from 45 seconds between 95-97% FTP to 15 seconds between 110-120% FTP. Recoveries between intervals are each 3 minutes long. As with most over-under intervals, the primary aim is improved lactate processing capabilities, whether improved shuttling, improved tolerance or improved anaerobic & aerobic power output.By riding so close to FTP, it only takes a slight increase in effort to flood the muscles and this workout's increases are more than slight.But they're short allowing tough, aerobically fit riders to find a way to ride through the burn, ride off the accumulation.Try to keep your spin steady and above 90rpm when possible.You can increase your cadence to 110rpm during each 15-second surge or remain steady as though you're pulling into the wind - more work, same speed.1803