This Vo2max workout with short micro intervals kind of mimics the washing machine of a final kilometer. The intensity builds up before you do a short 10 seconds effort. You do 4 of these minute efforts with only 20 seconds in between. Therefore, the last 10 seconds is not an all out effort, because then you won't be able to pull off 4 repetitions. You do not need to do the efforts out of the saddle. Just keep accelerating in the saddle.