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Intensive Capacity #1

Duration 33:15 TSS 32 IF 0.76
warmup 03:00 @ 45% FTP - 60% FTP
01:00 @ 60%
01:00 @ 65%
01:00 @ 81%
01:00 @ 109%
01:00 @ 55%
03:00 @ 90%
10:00 @ 75%
ramp 00:45 @ 88% FTP - 130% FTP
02:00 @ 55%
ramp 00:45 @ 88% FTP - 130% FTP
02:00 @ 55%
ramp 00:45 @ 88% FTP - 130% FTP
02:00 @ 55%
cooldown 04:00 @ 70% FTP - 45% FTP
After a good warmup complete 3 x 45sec intensive Capacity intervals, with 2min recovery @ 65% FTP. However, the 45sec intervals ramp up in effort.

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