30/15's #1

Duration 30:30 TSS 35 IF 0.83

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

5x

00:30 @ 65%

00:30 @ 89%

10:00 @ 75%

6x

00:30 @ 125%

00:15 @ 65%

cooldown 06:00 @ 70% FTP - 45% FTP

After warming up, complete 10 minutes at Zone 2 Endurance, followed by 6 x 30sec on / 15sec off. Recovery power is 65% of FTP.

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