3 Escalas Aeróbicas 75% max

• Cycling
• 1h 23mTime
• 48Stress
• 0.59Intensity
• 54Popularity

About this workout

This steady endurance session consists of 83 minutes of classic aerobic work, perfect for building your base miles and preparing for longer rides. It's an ideal mid-week staple that complements your training with time-efficient efforts like 3 x 30 or 5 x 8/3, keeping you ready for those weekend adventures.

Workout structure

• Warm-Up 5 min @ 33-53% (33-53w)
• Active 5 min @ 48% (48w) 88 rpm
• Active 5 min @ 53% (53w) 93 rpm
• 10X
  • Active 30 sec @ 63% (63w) 85 rpm
  • Rest 30 sec @ 53% (53w) 105 rpm
• Active 4 min @ 53% (53w)
• Active 3 min @ 58% (58w)
• Active 3 min @ 63% (63w)
• Active 3 min @ 68% (68w)
• Active 3 min @ 73% (73w)
• Active 4 min @ 53% (53w)
• Active 3 min @ 58% (58w)
• Active 3 min @ 63% (63w)
• Active 3 min @ 68% (68w)
• Active 3 min @ 73% (73w)
• Active 4 min @ 53% (53w)
• Active 3 min @ 58% (58w)
• Active 3 min @ 63% (63w)
• Active 3 min @ 68% (68w)
• Active 3 min @ 73% (73w)
• Cooldown 10 min @ 55-35% (55-35w)