44 min · 19 Load
Short fast reps for speed + economy, jog recovery
Warm-up 12:00@ RPE 3 · 5:43 /km · 60–72% HR
12x Interval 0:30@ RPE 9 · 3:42 /km · 92–98% HR
Cool-down 8:00@ RPE 2 · 6:09 /km · 58–70% HR
Watts shown at your current FTP (250W) — the workout itself is %-based, so its Load holds as your FTP changes; the watts move.