48 min · 26 Load
Classic mixed session, tempo and hard reps alternating
Warm-up 12:00@ RPE 3 · 5:43 /km · 60–72% HR
Steady 10:00@ RPE 6 · 4:26 /km · 84–89% HR
Steady 6:00@ RPE 8 · 4:00 /km · 90–95% HR
Steady 8:00@ RPE 6 · 4:26 /km · 84–89% HR
Steady 4:00@ RPE 9 · 3:42 /km · 93–98% 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.