180 @5 intervels

• Cycling
• 1hTime
• 45Stress
• 0.67Intensity
• 55Popularity

About this workout

This steady tempo session is perfect for building aerobic durability and sustaining efforts on long climbs, making it a mid-week staple for any cyclist. Aim for a consistent rhythm, similar to 2x7.5 or 3x15.5 intervals, to keep your endurance sharp without overdoing it.

Workout structure

• Warm-Up 5 min @ 50% (50w)
• 5 min @ 72% (72w)
• 3 min @ 50% (50w)
• 5 min @ 72% (72w)
• Rest 3 min @ 54% (54w)
• 5 min @ 74% (74w)
• Rest 3 min @ 50% (50w)
• 5 min @ 72% (72w)
• Rest 3 min @ 50% (50w)
• 5 min @ 76% (76w)
• Rest 3 min @ 50% (50w)
• Cooldown 5 min @ 78% (78w)
• 10 min @ 78-50% (78-50w)