This could be of interest:
Combined speed endurance and endurance exercise amplify the exercise-induced PGC-1 α and PDK4 mRNA response in trained human muscle
https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.12864
WU
6x (30sec sprint / 3min recovery)
60min endurance (60% VO2max)
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Yes yes. Thank you.
You have to be careful with these types of workouts. They can stagger you pretty easily. Adding kJ’s of endurance on top of taxed legs makes for some serious stress, above and beyond what it would be otherwise, like 1 + 1 =4. I think it is much easier to get over-trained/over-reached using these types of workouts than it is to separate them.
Fully acknowledge I don’t have anything to back that up other than personal experience. But for me, it is very notable.
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If you can cope with them though… they’re killer. I did some this summer 4h with efforts at the front, and I ended up flying. No racing to be had, but absolutely flying.
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Spreading the efforts through the ride is even more fun 
this type of work helped me a lot this year.
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