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Duration 27:00 TSS 45 IF 1

warmup 03:00 @ 50% FTP - 85% FTP

03:00 @ 92%

03:00 @ 50%

00:40 @ 130%

00:20 @ 45%

03:00 @ 55%

00:40 @ 130%

00:20 @ 45%

03:00 @ 50%

40/20 efforts are completed just below your Maximal Aerobic Power. By splitting up the effort, you can accumulate more time at this intensity than you would if doing it as a continuous effort.