10min from 25 to 75% FTP4x 15sec @ 110rpm, 115% FTP,
45sec @ 85rpm, 50% FTP
5min from 65 to 85% FTP5x 30sec @ 130% FTP,
30sec @ 50% FTP
5min 30sec @ 50% FTP5x 30sec @ 130% FTP,
30sec @ 50% FTP
5min 30sec @ 50% FTP5x 30sec @ 130% FTP,
30sec @ 50% FTP
10min from 60 to 45% FTP
Workout overview

Duration: 55m

Stress points: 55

Zone distribution

Z1: 38m

Z2: 6m

Z3: 2m

Z4: -

Z5: 1m

Z6: 8m

69%
11%
4%
0%
2%
14%

EF Pro Cycling's Alex Howes says 'I love 30/30s on yellow days. They're great for developing that high end power that translates to on the road success, yet when broken into more bite sized chunks, they're something the body can recover quickly from, setting me up for a green day tomorrow.'

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