3/4 Chopped up Banana Pancakes

• Cycling
• 1h 30mTime
• 67Stress
• 0.67Intensity
• 50Popularity

About this workout

This steady endurance session is your go-to for building aerobic capacity with a classic 90-minute effort, ideal for stretching out those long climbs or preparing for a weekend group ride. Perfect for incorporating 3x30 or 5x8/3 intervals, it lays the foundation for your cycling fitness without the fatigue overload.

Workout structure

• 10 min @ 40-60% (40-60w)
• 4 min @ 62% (62w) 80 rpm
• 5 min @ 65% (65w) 90 rpm
• 4 min @ 62% (62w) 80 rpm
• 5 min @ 65% (65w) 85 rpm
• 3 min @ 60% (60w)
• 2 min @ 70% (70w) 90 rpm
• 2X
  • 2 min @ 68% (68w) 85 rpm
  • 2 min @ 70% (70w) 80 rpm
• 2 min @ 68% (68w) 85 rpm
• 2 min @ 70% (70w) 90 rpm
• 2 min @ 68% (68w) 95 rpm
• 2 min @ 67% (67w) 90 rpm
• 2 min @ 68% (68w) 85 rpm
• 3 min @ 60% (60w)
• 2 min @ 72% (72w) 80 rpm
• 2 min @ 72% (72w) 85 rpm
• 2 min @ 72% (72w) 90 rpm
• 2 min @ 72% (72w) 95 rpm
• 2 min @ 72% (72w) 100 rpm
• 2 min @ 72% (72w) 95 rpm
• 2 min @ 72% (72w) 90 rpm
• 2 min @ 72% (72w) 85 rpm
• 2 min @ 72% (72w) 90 rpm
• 2 min @ 72% (72w) 100 rpm
• 3 min @ 72% (72w) 90 rpm
• 2 min @ 72% (72w) 80 rpm
• 3 min @ 72% (72w) 85 rpm
• 2 min @ 72% (72w) 90 rpm
• 3 min @ 68% (68w) 80 rpm
• 3 min @ 60-40% (60-40w)