THE WORKOUT: 5 x 3 min intervals building from high threshold (L3) to maximum effort on the last effort, 3-4 minute recovery between each. We choose safe roads, and a gradual grade with smooth pavement to ensure high speed.
A double pole workout is easier to recover from than other modes of intervals, so in a camp in which workout time is a premium, we'll often insert this session into an afternoon.
A typical warmup for this session is 30 minutes with dynamic stretching, followed by a 20 minute cooldown.
