22 August 2023

• Cycling
• 2h 15mTime
• 97Stress
• 0.66Intensity
• 50Popularity

About this workout

This steady endurance session is your go-to for building aerobic capacity over the long haul. Perfect for those mid-week base miles that set you up for stronger climbs and more aggressive rides on the weekend.

Workout structure

• Warm-Up 7 min @ 40% (40w)
• Warm-Up 3 min @ 60% (60w)
• 1 min @ 48% (48w)
• 2 min @ 64% (64w)
• 2 min @ 67% (67w)
• 4 min @ 68% (68w)
• 1 min @ 48% (48w)
• 2 min @ 71% (71w)
• 2 min @ 64% (64w)
• 2 min @ 67% (67w)
• 4 min @ 68% (68w)
• 30 sec @ 46% (46w)
• 2 min @ 71% (71w)
• 2 min @ 64% (64w)
• 2 min @ 67% (67w)
• 4 min @ 68% (68w)
• 2 min @ 71% (71w)
• 1 min @ 52% (52w)
• 5X
  • 2 min @ 64% (64w)
  • 2 min @ 67% (67w)
  • 4 min @ 68% (68w)
  • 2 min @ 71% (71w)
• 30 sec @ 46% (46w)
• 3X
  • 2 min @ 64% (64w)
  • 2 min @ 67% (67w)
  • 4 min @ 68% (68w)
  • 2 min @ 71% (71w)
• 2 min @ 64% (64w)
• 2 min @ 67% (67w)
• 2 min @ 50% (50w)
• Cooldown 5 min @ 40% (40w)