Ok we move on from yesterday but we go to 5 secs as you are going to give it everything you have from the off! Aren't you! I want you to learn how important this short burst can be. Empty the cell and refill it. Simple eh - you are using up stored fuel and and refilling with what is surplus. You are working hard with bigger gear and contracting and recruiting more muscle fibres - boom - you are building lean tissue (fat burning tissue that is going to protect you!) In this session we are going to be introduced to more heart rate drift. This is where your heart rate will continue to rise post effort as it deals with the oxygen debt built up. This is a great time to introduce another effort as it improves your efficiency to get oxygen in and get it to where it is needed QUICKLY! This is what we term your VO2max! So 5 secs HARD and Then 10 secs only rest so keep the gear one that you can hammer and then just recovery. You want to try and avoid big gear changing as you only have 10 secs - you really want to suck in air - I promise! You do 3 x 5 secs with 10 secs rest and then you get 2 mins recovery before you repeat these 3 efforts - you have 6 of these blocks in your schedule so 18 efforts! We term the 5 secs HARD and the 10 secs EASY a 1:2 ratio (just 2 times the effort time = recovery time. If 1:1 effort then 5 secs HARD and 5 secs EASY)