Økta beskrives slik:
"This is an incredible 3-hour interval session designed for the cyclist preparing for long distance events such as centuries, road races or Ironman distance triathlons.This brutal but effective 3 hour workout will increase your endurance, strength and confidence better than any other! Learn why Coach Troy says 3 hours on the trainer is worth over 4 hours on the road! Length: 180 minutes (yes, that's right - 3 hours!). Difficulty level: 9.9."
Coach Troy ber deg holde pulsen under melkesyre terskel, som for meg er puls på 167 bpm. Likevel skal mesteparten av økta foregå i sonene like under terskel - altså for min del sone 3 og 4.