These types of workouts can be thought of as having a “long start” first interval which is in principle similar to a “fast start” interval which has also proven to be effective in research studies. Both of these methods are explained using Xert’s metrics and have been part of our recommended training methods since the beginning.
Here’s an example of one: SMART - Iron Man - 90 - Variable
These are easy to create too. Simply use the Target MPA Reserve as the interval duration for the high intensity intervals in your workout. Xert takes care of the rest.