Long Coast

30 + 35 min @ 72% FTP

Ninety minutes along the coast: two long aerobic blocks with a breather to eat and drink.

Structure

1. 10:00 @ 50→68%
2. 30:00 @ 72%
3. 5:00 easy @ 62%
4. 35:00 @ 72%
5. 10:00 @ 62→45%

Percentages of your FTP. Intensity can be moved ±5 % at a time while you ride.