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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