Helps me helps you

Duration 30:00 TSS 38 IF 0.86

03:00 @ 50% FTP - 80% FTP
03:00 @ 92% FTP
03:00 @ 50% FTP
4x
00:30 @ 110% FTP,
00:30 @ 45% FTP
03:00 @ 55% FTP
4x
00:30 @ 120% FTP,
00:30 @ 45% FTP
03:00 @ 55% FTP
4x
00:30 @ 130% FTP,
00:30 @ 45% FTP
03:00 @ 50% FTP - 40% FTP

These Controlled 30/30 efforts are completed at a power just below your Maximal Aerobic Power (MAP).