Apologies on dead thread resurrection.
I've been staring at these workouts for a while, also trying to decipher them. My 2 cents:
- 4 x 1/4 lap 4 RAC 15 -- RAC15 is rolling acceleration from 15kph? no clue on that 4, perhaps starting the rep in turn 4? Starting speed/cadence, goal speed/cadence?
- progressive increase in gears, 3,4 seated:4):20 -- Each set, increase gear by 2" (an amount seen elsewhere), the third and fourth reps of each set are done seated (first 2 reps are out of the saddle), 4 minutes between reps, 20 minutes between sets.
Anyone else care to chime in?