Endurance

01 Mesociclo 1 Force - Lezione 1

  • Cycling
  • 1h 20mTime
  • 47Stress
  • 0.59Intensity
  • 305Popularity

About this workout

This 80-minute steady endurance session focuses on building your aerobic engine with classic base miles, perfect for those long rides or as a foundation for upcoming workouts. Incorporate this as a mid-week staple to enhance your overall cycling endurance and prepare for more intense training phases like the 1/3x15 or grundlagenausdauer 1.

IlFusar

Workout structure

  • Warm-Up 2:20 min @ 20% (20w) 85 rpm
  • Active 6:30 min @ 35% (35w) 100 rpm
  • Active 8 min @ 38% (38w) 105 rpm
  • Active 9:10 min @ 67% (67w) 54 rpm
  • Active 3:15 min @ 30% (30w) 105 rpm
  • Active 1:35 min @ 60% (60w) 60 rpm
  • Active 1 min @ 60% (60w) 60 rpm
  • Active 30 sec @ 60% (60w) 60 rpm
  • Active 1 min @ 60% (60w) 60 rpm
  • Active 1:25 min @ 60% (60w) 60 rpm
  • Active 1:5 min @ 60% (60w) 60 rpm
  • Active 35 sec @ 60% (60w) 60 rpm
  • Active 50 sec @ 60% (60w) 60 rpm
  • Active 40 sec @ 60% (60w) 60 rpm
  • Active 55 sec @ 60% (60w) 60 rpm
  • Active 1 min @ 60% (60w) 60 rpm
  • Active 1 min @ 60% (60w) 60 rpm
  • Active 20 sec @ 60% (60w) 60 rpm
  • Active 6:30 min @ 40% (40w) 102 rpm
  • Active 3:20 min @ 75% (75w) 50 rpm
  • Active 2:45 min @ 88% (88w) 45 rpm
  • Active 2:50 min @ 75% (75w) 40 rpm
  • Active 4:15 min @ 40% (40w) 110 rpm
  • Active 40 sec @ 55% (55w) 50 rpm
  • Active 55 sec @ 60% (60w) 50 rpm
  • Active 35 sec @ 60% (60w) 50 rpm
  • Active 50 sec @ 60% (60w) 50 rpm
  • Active 15 sec @ 55% (55w) 45 rpm
  • Active 45 sec @ 55% (55w) 45 rpm
  • Active 15 sec @ 55% (55w) 45 rpm
  • Active 55 sec @ 55% (55w) 45 rpm
  • Active 1 min @ 55% (55w) 45 rpm
  • Active 35 sec @ 60% (60w) 40 rpm
  • Active 50 sec @ 55% (55w) 40 rpm
  • Active 25 sec @ 60% (60w) 40 rpm
  • Active 55 sec @ 55% (55w) 40 rpm
  • Active 1:45 min @ 35% (35w) 120 rpm
  • Active 3:50 min @ 77% (77w) 120 rpm
  • Cooldown 5:5 min @ 25% (25w) 83 rpm