30/15's #4

• 05:00 @ 45% FTP - 75% FTP
• 2x

  00:30 @ 65% FTP,
  00:30 @ 90% FTP
• 03:00 @ 75% FTP - 104% FTP
• 10:00 @ 75% FTP
• 03:00 @ 75% FTP - 104% FTP
• 5x

  00:30 @ 125% FTP,
  00:15 @ 65% FTP
• 02:00 @ 55% FTP
• 05:00 @ 70% FTP - 45% FTP

Enter FTP

After warming up, complete a 3-minute ramp, leading into 10 minutes at Zone 2 Endurance. Another 3-minute ramp then leads into 5 x 30sec on / 15sec off.