30/15's #6

• 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

Enter 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.