Endurance with 30/30's

Duration 34:00 TSS 30 IF 0.74

warmup 05:00 @ 50% FTP - 70% FTP

00:30 @ 65%

00:30 @ 80%

15:00 @ 65%

00:30 @ 113%

00:30 @ 76%

cooldown 05:00 @ 60% FTP - 50% FTP

We don't always have the luxury of beginning the high-intensity work wholly fresh and fully recovered?the ability to hit our best numbers when fatigued is crucial to our racing performance.

By completing a period of Zone 2 Endurance, we build fatigue in the legs before performing 6 x 30sec efforts @ Z5 Power with 30sec recovery.