30W Build Up - w2d4 - Sub Threshold (1 x 30, 1 x 20 min)

• Cycling
• 1h 44mTime
• 109Stress
• 0.79Intensity
• 90Popularity

About this workout

A solid 30W build-up featuring a steady tempo session that’s perfect for those mid-week endurance rides, helping you maintain a sub-threshold effort while building aerobic durability. This workout will set you up nicely for longer climbs and sustained efforts in group rides without pushing too hard.

Workout structure

• Warm-Up 20 min @ 45-65% (45-65w)
• Active 3 min @ 75% (75w)
• Active 3 min @ 83% (83w)
• Active 3 min @ 94% (94w)
• Active 5 min @ 55% (55w)
• Active 30 min @ 90% (90w)
• Active 10 min @ 55% (55w)
• Active 20 min @ 90% (90w)
• Cooldown 10 min @ 50-30% (50-30w)