7min 30/30's

Duration 01:04:00 TSS 59 IF 0.74 Has instructions

warmup 10:00 @ 45% FTP - 65% FTP

02:00 @ 60%

02:00 @ 70%

02:00 @ 80%

02:00 @ 90%

05:00 @ 55%

7x

00:30 @ 115%

00:30 @ 55%

05:00 @ 55%

7x

00:30 @ 115%

00:30 @ 55%

05:00 @ 55%

7x

00:30 @ 115%

00:30 @ 55%

05:00 @ 55%

cooldown 05:00 @ 55% FTP - 35% FTP

We continue progressing into higher intensity in the form of intermittent training by increasing the amount of 30-second reps up to 7 in each set. We also raise the power at which we perform each 30-second micro interval, tapping into the reserve of anaerobic fuel and energy.

This stimulates our body to increase the oxygen-carrying capacity, improving the efficiency of energy substrate use and enhancing acid buffering systems. The goal is to increase VO2max and, consequently, our FTP.

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