Ain't nobody but me

Duration 30:00 TSS 35 IF 0.83

05:00 @ 50% FTP
04:00 @ 57% FTP - 75% FTP
03:00 @ 55% FTP
15:00 @ 96% FTP
03:00 @ 55% FTP

There's no getting away from the benefits of long aerobic efforts. This Intensive Aerobic duration is the point where most of the energy comes from aerobic pathways.