16 September 2023

• Cycling
• 5h 0mTime
• 204Stress
• 0.64Intensity
• 81Popularity

About this workout

This steady endurance session is your bread-and-butter workout for building a strong aerobic engine over the long haul. Perfect for those long weekend rides or when you need to clock in base miles that set you up for success in tougher efforts ahead.

Workout structure

• Warm-Up 7 min @ 40% (40w)
• Warm-Up 3 min @ 60% (60w)
• 1 min @ 48% (48w)
• 2X
  • 30 sec @ 57-62% (57-62w)
• 10 min @ 67-71% (67-71w)
• 5 min @ 62-67% (62-67w)
• 10 min @ 71-73% (71-73w)
• 5 min @ 62-67% (62-67w)
• 1 min @ 48% (48w)
• 5X
  • 2 min @ 68% (68w)
  • 2 min @ 52% (52w)
• 5 min @ 67% (67w)
• 5 min @ 62% (62w)
• 5 min @ 57% (57w)
• 2 min @ 52% (52w)
• 2X
  • 30 sec @ 57-62% (57-62w)
• 10 min @ 67-71% (67-71w)
• 5 min @ 62-67% (62-67w)
• 10 min @ 71-73% (71-73w)
• 5 min @ 62-67% (62-67w)
• 2X
  • 2 min @ 68% (68w)
  • 2 min @ 52% (52w)
• 2 min @ 68% (68w)
• 30 sec @ 46% (46w)
• 2X
  • 2 min @ 52% (52w)
  • 2 min @ 68% (68w)
• 2 min @ 52% (52w)
• 5 min @ 67% (67w)
• 5 min @ 62% (62w)
• 5 min @ 57% (57w)
• 30 sec @ 57-62% (57-62w)
• 30 sec @ 46% (46w)
• 10 min @ 67-71% (67-71w)
• 5 min @ 62-67% (62-67w)
• 10 min @ 71-73% (71-73w)
• 5 min @ 62-67% (62-67w)
• 3X
  • 2 min @ 68% (68w)
  • 2 min @ 52% (52w)
• 30 sec @ 46% (46w)
• 2X
  • 2 min @ 68% (68w)
  • 2 min @ 52% (52w)
• 5 min @ 67% (67w)
• 5 min @ 62% (62w)
• 5 min @ 57% (57w)
• 2X
  • 30 sec @ 57-62% (57-62w)
• 10 min @ 67-71% (67-71w)
• 5 min @ 62-67% (62-67w)
• 10 min @ 71-73% (71-73w)
• 5 min @ 62-67% (62-67w)
• 4X
  • 2 min @ 68% (68w)
  • 2 min @ 52% (52w)
• 2 min @ 68% (68w)
• 30 sec @ 46% (46w)
• 2 min @ 52% (52w)
• 5 min @ 67% (67w)
• 5 min @ 62% (62w)
• 5 min @ 57% (57w)
• 2 min @ 52% (52w)
• 13:30 min @ 50% (50w)
• Cooldown 5 min @ 40% (40w)