30/30's Anaerobic #4

• 03:00 @ 50% FTP
• 01:00 @ 50% FTP
• 02:00 @ 75% FTP
• 02:00 @ 50% FTP
• 03:00 @ 50% FTP - 85% FTP
• 02:00 @ 92% FTP
• 03:00 @ 50% FTP
• 20x

  00:30 @ 115% FTP,
  00:30 @ 50% FTP
• 03:00 @ 50% FTP
• 20x

  00:30 @ 115% FTP,
  00:30 @ 50% FTP
• 03:00 @ 50% FTP
• 05:00 @ 70% FTP - 45% FTP

Enter FTP

After completing a warm-up that includes a 2-minute threshold effort, today's principal sets include 20 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!