Training ability Primary - Muscular endurance Secondary - Aerobic endurance Goal/Target of session - Build muscular endurance - This is a great session to really build some fitness and fatigue so be sure to get plenty of rest afterwards! This will challenge you enough to get some great adaptations and build that all important and often negleted muscular endurance. - I have shortened the session from the road version as completing it on the training will really allow you to hit the intervals exactly at the power target and thus maximise your training time! - Make sure you complete the one min all out efforts within the session as this will start to open everything up and get more muscle recruitment going before the more steady state efforts. (you may want to turn of ERG mode for these intervals if you feel the target not achievable.