Through the Zones #1

Duration 35:00 TSS 40 IF 0.82

05:00 @ 45% FTP - 75% FTP
2x
01:00 @ 80% FTP,
01:00 @ 55% FTP
2x
01:00 @ 98% FTP,
01:00 @ 55% FTP
10:00 @ 75% FTP
00:20 @ 150% FTP
03:00 @ 76% FTP - 90% FTP
00:20 @ 150% FTP
02:00 @ 91% FTP - 110% FTP
00:20 @ 150% FTP
02:00 @ 55% FTP
04:00 @ 45% FTP - 70% FTP

After warming up, complete a 5 minute 'Through the zones' interval. The 5-minute effort features a 20-second surge before moving into the next level of intensity.