2h Muscular Endurance 6 x 5
Practical Application: efforts at low RPM train an athlete to be able to push on the pedals with a high level of force, which is needed on very steep climbs, during hard or maximal accelerations, or in headwinds. Training the leg muscles to endure constant high force during pedaling will help the rider endure a higher workload on challenging sessions.
Purpose: This workout builds resistance to torque. Power is equal to torque x angular velocity (cadence), so by building ability to produce torque we work on a key component of producing power. On long climbs, the ability to sustain high torque helps translate to ability to sustain high power.
Focus: The goal of these efforts is perfect form while making high force. Try to keep upper body movement minimal, focus on the legs working in opposition to each other to drive the bike. Back should be flat, grip on the bars light, and knees should track straight over the 2nd or 3rd toes (do not let knees collapse towards the top tube).
Workout:
Warm Up: 30-40 min Recovery RPE 1, progress to Endurance RPE 2 as ready.
Priming Effort:
* Reps: 1
* Duration: 8 min
* Intensity: Tempo RPE 4
* Cadence: 100+ rpm
* Recovery: 5 min
Main Effort:
* Reps: 6
* Duration: 5 min
* Intensity: 4 min Tempo RPE 4 + 1 min Threshold RPE 5
* Cadence: 4 min @ 50-60 rpm + 1 min @ 90+ rpm
* Recovery: 3 min between reps RPE 1
Closing Effort:
* Reps: 4
* Duration 30 sec
* Intensity: maximum, given cadence constraints
* Cadence: 115+ rpm
* Recovery: 30 sec between reps RPE 1
Cool Down: 15-30 min at Recovery RPE 1 pace.
Notes:
* Ideally these efforts are done on a moderate grade climb of 4-6%
* Aim to keep upper body relaxed and focus on deep breathing
* If you feel knee "twinges" or back pain, discontinue these efforts.
- Author: otiasj
- Sport: bike
- Duration: 121 min
- Dominant zone: Threshold
- Intensity: 0.74
- Created: 2021-12-12T01:35:04.999Z
- Updated: 2026-04-22T10:54:59.766Z
Structure
- Warm-Up 35 min @ 40-65% (40-65w) 100 rpm
- Active 8 min @ 90% (90w) 115 rpm
- Rest 6 min @ 40% (40w)
- 6X
- Active 5 min @ 95% (95w) 55 rpm
- Rest 3 min @ 40% (40w)
- 4X
- Active 30 sec @ 108% (108w) 132 rpm
- Rest 30 sec @ 40% (40w)
- Cooldown 20 min @ 64-40% (64-40w) 100 rpm