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30/15's #4

Duration 33:45 TSS 36 IF 0.81
warmup 05:00 @ 45% FTP - 75% FTP
2x
00:30 @ 65%
00:30 @ 90%
ramp 03:00 @ 75% FTP - 104% FTP
10:00 @ 75%
ramp 03:00 @ 75% FTP - 104% FTP
5x
00:30 @ 125%
00:15 @ 65%
02:00 @ 55%
cooldown 05:00 @ 70% FTP - 45% FTP
After warming up, complete a 3-minute ramp, leading into 10 minutes at Zone 2 Endurance. Another 3-minute ramp then leads into 5 x 30sec on / 15sec off.

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Prologue
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