Isn’t a 30 minute endurance ride an oxymoron? Takes me about 15minutes to warm up outside. RPE drop/HR rise. AFAIR for endurance rides to be of benefit you have to head into the 3 hour zone or thereabouts to activate the adaptations. I believe the point of endurance time after higher intensity effort is that it comes while all the systems are active and fatigued giving the adaptation benefit that way. Hopping on the bike for 30 minutes after the systems have recovered is not the same at all.
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