30/30 Anaerobic #3

Duration 01:08:00 TSS 74 IF 0.81 Has instructions

03:00 @ 50%

4x

00:10 @ 170%

00:50 @ 65%

01:00 @ 50%

02:00 @ 75%

02:00 @ 50%

ramp 03:00 @ 50% FTP - 85% FTP

03:00 @ 92%

03:00 @ 50%

12x

00:30 @ 115%

00:30 @ 50%

03:00 @ 50%

12x

00:30 @ 115%

00:30 @ 50%

03:00 @ 50%

12x

00:30 @ 115%

00:30 @ 50%

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

After completing a warm up that includes some high rpm sprints and a 5min threshold effort, the main sets today include 12 x 30sec efforts @ 115%FTP with 30sec recovery. By completing short efforts above threshold you are able to accumulate more time in this area than if completed in longer efforts. The short recovery periods also increase oxygen uptake. Particularly towards the end of the set!

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