Zone 2 into 30/15's

Duration 56:30 TSS 54 IF 0.76 Has instructions

warmup 05:00 @ 45% FTP - 75% FTP

00:30 @ 65%

00:30 @ 89%

30:00 @ 65%

ramp 03:00 @ 90% FTP - 104% FTP

10x

00:30 @ 120%

00:15 @ 65%

03:00 @ 50%

cooldown 06:00 @ 65% FTP - 50% FTP

This session consists of alternating work periods of 30 seconds at high intensity and recovery periods of 15 seconds, where low-intensity work is performed.

After warming up, you will complete 35min @ Zone 2 Endurance, followed by 10 x 30sec on / 15sec off. The workout will challenge your ability to spend a significant amount of time above 90% of VO2 Max. However, the set opens with a 3min threshold effort.