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Endurance w/Sprints into Zone 3 #1

Duration 58:00 TSS 59 IF 0.79
03:00 @ 50%
4x
00:10 @ 170%
00:50 @ 50%
ramp 02:00 @ 65% FTP - 75% FTP
02:00 @ 50%
ramp 02:00 @ 76% FTP - 95% FTP
30:00 @ Free ride
01:00 @ 125%
01:00 @ 50%
00:30 @ 150%
00:30 @ 50%
00:15 @ 167%
00:45 @ 50%
00:10 @ 185%
00:50 @ 50%
05:00 @ 81%
05:00 @ 50%
Free Ride
High intensity work is a little easier when fresh. In today's workout the aim is to produce high intensity when fatigued. We build fatigue through endurance riding, before completing a range of sprint efforts, leading a 5min Zone 3 effort.

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