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Retaliate

Duration 38:20 TSS 37 IF 0.76

01:00 @ 50%
01:00 @ 58%
01:00 @ 63%
01:00 @ 68%
01:00 @ 75%
01:00 @ 50%
2x
01:00 @ 90%,
01:00 @ 70%
02:00 @ 50%
02:00 @ 80%
02:00 @ 50%
01:00 @ 110%
02:00 @ 60%
01:00 @ 80%
01:00 @ 85%
01:00 @ 90%
01:00 @ 95%
04:00 @ 60%
02:00 @ 95%
00:10 @ 120%
01:00 @ 50%
02:00 @ 95%
00:10 @ 120%
01:00 @ 50%
01:15 @ 55%
01:15 @ 48%
01:15 @ 43%
01:15 @ 35%

The intervals are short enough to allow you to repeat the efforts. But hard enough to improve fitness.