180W+210W

• Cycling
• 59mTime
• 42Stress
• 0.65Intensity
• 31Popularity

About this workout

This steady tempo session is perfect for building your aerobic durability and preparing for long climbs or sustained efforts in group rides. A classic mid-week staple, it helps you stretch your endurance without pushing into the threshold.

Workout structure

• Warm-Up 7 min @ 45% (45w)
• Warm-Up 3 min @ 60% (60w)
• 4 min @ 46% (46w) 85-95 rpm
• 10 min @ 73% (73w)
• 10 min @ 55% (55w) 85-95 rpm
• 10 min @ 85% (85w)
• 5 min @ 51% (51w) 85-95 rpm
• 5 min @ 53% (53w)
• Cooldown 5 min @ 40% (40w)