The idea behind this workout is to put out your power in short, sharp bursts to replicate the efforts in a ‘cross race, where you might sprint out of a corner and along a short straight before braking and not pedalling as you take on the next corner.

This on/off power output is what we want to replicate in this session. However, where it differs from a traditional 15s sprint/15s recovery session is that the length of the sprints and the recovery isn’t fixed.