Controlled 30/30 Efforts 2

• 05:00 @ 50% FTP - 85% FTP
• 07:00 @ 92% FTP
• 03:00 @ 50% FTP
• 8x

  00:30 @ 130% FTP,
  00:30 @ 45% FTP
• 07:00 @ 55% FTP
• 8x

  00:30 @ 130% FTP,
  00:30 @ 45% FTP
• 07:00 @ 55% FTP
• 8x

  00:30 @ 130% FTP,
  00:30 @ 45% FTP
• 06:00 @ 50% FTP - 30% FTP

Enter FTP

These Controlled 30/30 efforts are completed at a power just below your Maximal Aerobic Power (MAP). By splitting up into 30 seconds, with 30 seconds recovery, you can accumulate more time at this intensity than you would if doing it as a continuous effort. 8 repetitions this week, building on from last weeks great session!