Hey listeners, welcome back to that triathlon show for another minisode, where I'll bring you some highlights from the full episode that will be released this coming Thursday.

It will be another power rankings episode, and this time Jack and I will each rank our top five bike sessions for triathletes.

In this clip, you'll hear my number three and jacks number two on the list. And after you

hear the clip, I'll also give you some additional comments that are not from the main episode.

You'll only hear it here. And these are essentially some comments and some context from the

science perspective of each of these sessions. So stick around until the end to hear those additional comments.

And yeah, now enjoy this clip from the upcoming episode.

Okay, my number three then is kind of a micro interval. I would classify it basically as a

micro interval session. Also from the, yeah, the Dennis dotestot group, but it's not the 30-15s.

This is the 40-60s, where you do the 40s.

So you do four intervals that are five minutes each, but each five-minute consists of three

times 40 seconds on, 60 seconds off, where the ons are around 120%, 115, 120%.

And the offs are just at or just above FTP or critical power, so 100 to 105%.

So you're basically, it's not rest, obviously, but you're not continuing to accumulate lactate and

and you're you're kind of just just barely stopping stopping the yeah the rapid fatigue accumulation

there so are you sure you are at that when it's still of 100%?

Well, yes, you're able to finish this session.

But it's definitely a hard one.

I think to me it depends on the day,

whether it's harder or easier than the 3015s.

Because the 3015s, when you do the 13 reps,

that's 9 minutes, 45 seconds that you're on off.

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