15 September 2023

• Cycling
• 2h 45mTime
• 106Stress
• 0.62Intensity
• 36Popularity

About this workout

This steady endurance session spans 165 minutes, perfect for building your aerobic engine and getting in those essential base miles. It's a classic mid-week staple that preps you for longer rides and helps you cruise through climbs with ease.

Workout structure

• Warm-Up 7 min @ 40% (40w)
• Warm-Up 3 min @ 60% (60w)
• 5 min @ 43% (43w)
• 4X
  • 5 min @ 62% (62w)
  • 7 min @ 67% (67w)
• 2 min @ 62% (62w)
• 5 min @ 43% (43w)
• 4X
  • 5 min @ 62% (62w)
  • 7 min @ 67% (67w)
• 2 min @ 62% (62w)
• 5 min @ 43% (43w)
• 2X
  • 5 min @ 62% (62w)
  • 7 min @ 67% (67w)
• 5 min @ 62% (62w)
• 6 min @ 50% (50w)
• Cooldown 5 min @ 40% (40w)