5min from 30 to 70% FTP2x 1min @ 150% FTP,
30sec @ 64% FTP
2min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP1min @ 75% FTP10sec @ 300% FTP4min @ 60% FTP10min @ 89% FTP3min from 70 to 30% FTP
Workout overview

Duration: 29m 30s

Stress points: 45

Zone distribution

Z1: 6m

Z2: 11m

Z3: 10m

Z4: -

Z5: -

Z6: 3m

20%
37%
34%
0%
0%
8%

If you want to get a solid effort done in 30 minutes or less, this is a fun one to do. A little something for the sprinters, and a SST block to build a little FTP, all wrapped up in a tasty 30 minute session.

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