120 minute Endurance 65-78% Ftp

• Cycling
• 2h 4mTime
• 96Stress
• 0.68Intensity
• 573Popularity

About this workout

This 120-minute steady endurance session builds your aerobic engine, perfect for those long rides or preparing for a 20-minute FTP test. It's a classic way to accumulate base miles that pay dividends over time, helping you stay strong on climbs and maintain pace during races.

Workout structure

• Warm-Up 3 min @ 49% (49w)
• 3 min @ 55% (55w)
• Cooldown 30 sec @ 65% (65w)
• 30 sec @ 75% (75w)
• 30 sec @ 65% (65w)
• 30 sec @ 75% (75w)
• 4 min @ 60% (60w)
• 3X
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
• 4 min @ 60% (60w)
• 3X
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
• 1 min @ 60% (60w)
• 3 min @ 65% (65w)
• 4 min @ 75% (75w)
• 2X
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
• 1 min @ 60% (60w)
• 3 min @ 65% (65w)
• 4 min @ 75% (75w)
• 2X
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
• 1 min @ 60% (60w)
• 2 min @ 65% (65w)
• 4 min @ 75% (75w)
• 2 min @ 65% (65w)
• 3 min @ 75% (75w)
• 2 min @ 65% (65w)
• 2 min @ 75% (75w)
• 4 min @ 60% (60w)
• 3X
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
• 4 min @ 60% (60w)
• 3X
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
• 2 min @ 60% (60w)
• 2 min @ 50% (50w)