#11 - Endurance 150mins

• Cycling
• 2h 30mTime
• 109Stress
• 0.65Intensity
• 427Popularity

About this workout

This classic 150-minute endurance ride builds your aerobic engine with a steady pace that's perfect for long-distance events or maintaining stamina on group rides. It’s the indispensable base training that pays off as you stack up the miles over time.

Workout structure

• 8 min @ 50-60% (50-60w)
• 14 min @ 60-65% (60-65w)
• 14 min @ 65-60% (65-60w)
• 1 min @ 60-65% (60-65w)
• 11 min @ 65% (65w)
• 1 min @ 65-70% (65-70w)
• 10 min @ 70-65% (70-65w)
• 10 min @ 65-70% (65-70w)
• 1 min @ 70-60% (70-60w)
• 14 min @ 60% (60w)
• 1 min @ 60-70% (60-70w)
• 13 min @ 70% (70w)
• 1 min @ 70-65% (70-65w)
• 13 min @ 65-70% (65-70w)
• 13 min @ 70-65% (70-65w)
• 1 min @ 65-70% (65-70w)
• 8 min @ 70-75% (70-75w)
• 8 min @ 75-70% (75-70w)
• 8 min @ 70-55% (70-55w)