30/15's into Threshold #1

Duration 33:15 TSS 33 IF 0.78

warmup 05:00 @ 45% FTP - 75% FTP

2x

00:30 @ 65%

00:30 @ 89%

02:00 @ 55%

ramp 05:00 @ 85% FTP - 100% FTP

10:00 @ 75%

3x

00:30 @ 125%

00:15 @ 65%

02:00 @ 55%

cooldown 05:00 @ 70% FTP - 45% FTP

After warming up, complete 5 minutes at Threshold, followed by 10 minutes at Zone 2 Endurance, leading into 3 x 30sec on / 15sec off.

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