Do you split your week between HIIT sprints and long endurance climbs, or stack them in one 45-minute ride? I ran 8x30/15s at 6:00 a.m. today and followed with a 12-minute grind at 75%, and I’m tweaking recovery to keep the cadence snappy without frying legs. What ratios or cues are helping your riders hit the red, then settle into that steady burn?