30/15's into Threshold #3

Duration 34:45 TSS 37 IF 0.8

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

3x

00:30 @ 65%

00:30 @ 89%

02:00 @ 55%

10:00 @ 75%

5x

00:30 @ 125%

00:15 @ 65%

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

02:00 @ 55%

cooldown 04:00 @ 70% FTP - 45% FTP

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

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