Zone 2 into Threshold

Duration 36:00 TSS 37 IF 0.79

warmup 04:00 @ 45% FTP - 75% FTP

01:00 @ 50%

01:00 @ 107%

15:00 @ 65%

ramp 05:00 @ 90% FTP - 104% FTP

01:00 @ 65%

ramp 05:00 @ 90% FTP - 104% FTP

01:00 @ 65%

03:00 @ 50%

After a good warmup, complete 2 x 5min Threshold efforts. However, the threshold effort ramps up from low to high threshold over the 5min.

Recovery time is 1min @ 65% FTP. This is the level at which lactate is cleared at its highest rate.

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