Yesterday, via twitter, a question was presented to me-
"How can I get more than 25 min of intensity out of myself?"
This is a good question as many races are longer than 25 min. The simple answer can be answered by math (I know...I hate math as much as most people).
You want more than 25 min of intensity but it's hard to go hard for more than 25 min.
Break it down.
3 x 10 min intensity with 8 min recovery between sets = 30 min intensity.
4 x 8 min intensity with 5 min recovery between sets = 32 min intensity.
2 x 15 min intensity with 10 min recovery between sets = 30 min intensity.
and so on. There are several equations you can use to equal more than 25 min of intensity training.
intensity - time + recovery x 3= greater overall workload