16-September

• Cycling
• 1h 3mTime
• 45Stress
• 0.66Intensity
• 45Popularity

About this workout

This endurance workout is a classic way to build your aerobic engine, featuring a solid main set of 30-second efforts that boost your stamina while keeping it manageable with ample recovery. Perfect for long rides or as a mid-week staple, this session helps you lay down the base miles that pay off in the long run.

Workout structure

• 5 min @ 42% (42w)
• 3 min @ 65% (65w)
• 2 min @ 42% (42w)
• 3 min @ 98% (98w)
• 3 min @ 42% (42w)
• 3X
  • 30 sec @ 83% (83w)
  • 3:30 min @ 65% (65w)
• 3 min @ 42% (42w)
• 3X
  • 30 sec @ 83% (83w)
  • 3:30 min @ 65% (65w)
• 3 min @ 42% (42w)
• 3X
  • 30 sec @ 83% (83w)
  • 3:30 min @ 65% (65w)
• 1:15 min @ 65% (65w)
• 1:15 min @ 51% (51w)
• 2:30 min @ 51-42% (51-42w)