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55-80% with 100% at 30min marks, total 2hrs. 9mins
5min WU, 30a/30b/30a/30b, 4min CD
Richardson +3 is 6x5-minute race-like efforts beginning with a 30-second surge at 165% FTP and closely followed by 4 minutes of repeats where you’re either working at 125% or “floating” at 88% FTP.
Each effort is separated by 5 minutes of recovery.
2 minute intervals times 6 with 5 min wu 3 min cool down
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