40 min · 0 Load
Reactive lower-body plyos for stiffness + running economy: box jumps, bounds, hops
Steady 10:00warm-up: drills, ankle prep
Steady 25:00box jumps 5x5, bounding 4x20m, single-leg hops 4x8/side (quality over fatigue)
Steady 5:00cool-down
Watts shown at your current FTP (250W) — the workout itself is %-based, so its Load holds as your FTP changes; the watts move.