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Duration 30:00 TSS 38 IF 0.86

warmup 03:00 @ 50% FTP - 80% FTP

03:00 @ 92%

03:00 @ 50%

4x

00:30 @ 110%

00:30 @ 45%

03:00 @ 55%

4x

00:30 @ 120%

00:30 @ 45%

03:00 @ 55%

4x

00:30 @ 130%

00:30 @ 45%

cooldown 03:00 @ 50% FTP - 40% FTP

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