62 min · 33 Load
Race-pace reps at 10 k effort, short float
Warm-up 12:00@ RPE 3 · 5:43 /km · 60–72% HR
4x Interval 8:00@ RPE 7 · 4:07 /km · 86–92% 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.