I wholeheartedly advocate incorporating VO2 Max training, the 90–100 percent effort zone where maximal top speed gains are made especially for short course training.
With high-speed gains there are also high risks, making your warm-ups and cool-downs essential.
It’s best to do this session when you are most rested and will have the energy to hit your highest numbers for the week. The work-to-rest ratio needs ensure that you get maximal recovery after every interval.
For a well-trained athlete, that’s equal work to rest, but it may be more rest to make sure that you continue to hit the high numbers.
Warm-up
10 min easy spinning 3x(30 sec right leg only/30 sec both legs/30 sec left leg only/30 sec both legs) 2 min spin easy
Main Set
5×30 sec hard/30 sec easy 5×1 min hard/1 min easy 5×2 min hard/2 min easy 5×1 min hard/1 min easy 5×30 sec hard/30 sec easy
Cool-down to total time
10 mins easy spinning