30/15's #6

Duration 35:00 TSS 47 IF 0.9
  • 05:00 @ 50% FTP - 75% FTP
  • 3x
    00:30 @ 0% FTP - 0% FTP,
    00:30 @ 0% FTP - 0% FTP
  • 02:00 @ 0% FTP - 0% FTP
  • 05:00 @ 0% FTP - 0% FTP
  • 03:00 @ 90% FTP - 104% FTP
  • 12x
    00:30 @ 0% FTP - 0% FTP,
    00:15 @ 0% FTP - 0% FTP
  • 01:00 @ 0% FTP - 0% FTP
  • 07:00 @ 70% FTP - 45% FTP

After warming up, complete 5 minutes at Zone 2 Endurance, Followed by 12 x 30sec on / 15sec off. However, the set begins with a 3-minute threshold ramp effort. Recovery power is 65% of FTP.
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