Controlled 30/30 Efforts 2

Duration 01:00:00 TSS 70 IF 0.84 Has instructions

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

08:00 @ 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. 8 repetitions this week, building on from last weeks great session!