226 - cad bursts

• Cycling
• 2h 26mTime
• 137Stress
• 0.75Intensity
• 30Popularity

About this workout

This workout focuses on sustained tempo efforts with 19 two-minute bursts, enhancing your aerobic durability for those mid-week rides or steady group efforts. Perfect for building the endurance needed to tackle longer climbs without hitting the wall.

Workout structure

• 6:30 min @ 54-76% (54-76w)
• 15X
  • 5 min @ 62-76% (62-76w) 85 rpm
  • 1:40 min @ 80-93% (80-93w) 60 rpm
  • 20 sec @ 84% (84w) 100 rpm
• 4X
  • 5 min @ 62-76% (62-76w)
  • 1:40 min @ 80-93% (80-93w)
  • 20 sec @ 84% (84w)
• 6:30 min @ 76-54% (76-54w)