The Benefits of High Intensity Workouts

On the bike it's very easy to control with locadencies of course so this can be have a benefit for lowering your glycolitic capacity or VLA max in case it is high which is one of the possible explanations for what you're experiencing. It also has the benefit of making your type 2a muscle fibers more resistant to fatigue if that is an issue. So basically do only so much zone 3 and zone 4 work that you don't accumulate too much fatigue but you can keep doing it for for week after week after week because it takes time to establish really these adaptations. On running I just tell them to go out and run on a hilly course and that way you can include