30/30's Anaerobic #2

• 03:00 @ 50% FTP
• 4x

  00:10 @ 200% FTP,
  00:50 @ 65% FTP
• 01:00 @ 50% FTP
• 03:00 @ 75% FTP
• 02:00 @ 50% FTP
• 05:00 @ 50% FTP - 85% FTP
• 05:00 @ 92% FTP
• 03:00 @ 50% FTP
• 12x

  00:30 @ 115% FTP,
  00:30 @ 50% FTP
• 05:00 @ 50% FTP
• 12x

  00:30 @ 115% FTP,
  00:30 @ 50% FTP
• 05:00 @ 70% FTP - 45% FTP

Enter FTP

After completing a warmup that includes some high rpm sprints and a 5min threshold effort, the principal sets today include 12 x 30sec efforts @ 115%FTP with 30sec recovery.

By completing short efforts above threshold, you can accumulate more time in this area than if completed in more prolonged efforts. The short recovery periods also increase oxygen uptake. Particularly towards the end of the set!