30/15's into Threshold #4

Duration 33:30 TSS 36 IF 0.81

warmup 04:00 @ 45% FTP - 75% FTP

3x

00:30 @ 65%

00:30 @ 89%

02:00 @ 55%

10:00 @ 75%

6x

00:30 @ 125%

00:15 @ 65%

ramp 04:00 @ 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 6 x 30sec on / 15sec off, leading into 4 minutes at threshold.

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