30/30 VO2 max efforts

[KickrLin]

Took me a while to find it, but this should answer your question(s):

Spanish Needle and other 'microburst' workouts

I do them in ERG mode w/out issue. A couple of tips: Small chainring, middle of your cassette, straight chain line. e.g., 36x21 Keep your cadence high and steady, even during the “rest” interval, as in at least 100rpm Get your cadence up to 105-110 during the rest and as the work starts, during the first couple of seconds gradually back off closer to 100. This helps to ramp the resistance quicker. You will see TR report that your avg is lower than the target after each interval. If this is r…