Controlled 30/30 Efforts

Duration 51:00 TSS 55 IF 0.81 Has instructions

warmup 05:00 @ 50% FTP - 85% FTP

05:00 @ 92%

03:00 @ 50%

00:30 @ 130%

00:30 @ 45%

07:00 @ 55%

00:30 @ 130%

00:30 @ 45%

07:00 @ 55%

00:30 @ 130%

00:30 @ 45%

cooldown 06:00 @ 50% FTP - 30% FTP

These Controlled 30/30 efforts are completed at a power just below your Maximal Aerobic Power (MAP). By splitting up into 30 seconds, with 30 seconds recovery, you can accumulate more time at this intensity than you would if doing it as a continuous effort.