Very quickly wanted to share a great new workout that I've found. It's called Bill Black's Hour of Power or HOP. Basically it's 60 minutes at 90% of your FTP with 30 sec power intervals thrown in every 3 minutes to break things up. I think this is a great variation on the over/under intervals which really helps you develop the ability to recover at race pace.
So basically, this is 215W average for me with 19, 30 second intervals in the 320-370W range. Gives you a total energy burn of 823 kJ....very nice.
Check it out, try do one at least once a week and hopefully watch your FTP and ability to recover from surges rise.
Take care
