4H Endurance
- Cycling
- 4h 0mTime
- 186Stress
- 0.68Intensity
- 130Popularity
About this workout
This 4-hour endurance ride is a solid mix of steady tempo work and brief bursts, making it a classic choice for building aerobic durability while prepping for those long climbs. Perfect for mid-week training or as a foundation for upcoming events, it keeps your legs fresh and ready for more intense efforts ahead.
Workout structure
- 5 min @ 50% (50w)
- 5 min @ 60% (60w)
- 5 min @ 70% (70w)
- 5 min @ 80% (80w)
- 5 min @ 40% (40w)
- 5X
- 2 min @ 75% (75w)
- 2 min @ 55% (55w)
- 2 min @ 75% (75w)
- 5 min @ 40% (40w)
- 10 min @ 70% (70w)
- 8 min @ 75% (75w)
- 6 min @ 80% (80w)
- 4 min @ 85% (85w)
- 5 min @ 40% (40w)
- 5X
- 1:30 min @ 85% (85w)
- 30 sec @ 40% (40w)
- 1:30 min @ 85% (85w)
- 5 min @ 40% (40w)
- 3X
- 5:30 min @ 65% (65w)
- 30 sec @ 110% (110w)
- 5 min @ 40% (40w)
- 1 min @ 80% (80w)
- 1 min @ 50% (50w)
- 1 min @ 85% (85w)
- 1 min @ 50% (50w)
- 1 min @ 90% (90w)
- 1 min @ 50% (50w)
- 1 min @ 95% (95w)
- 1 min @ 50% (50w)
- 1 min @ 100% (100w)
- 1 min @ 50% (50w)
- 1 min @ 95% (95w)
- 1 min @ 50% (50w)
- 1 min @ 90% (90w)
- 1 min @ 50% (50w)
- 1 min @ 85% (85w)
- 1 min @ 50% (50w)
- 1 min @ 80% (80w)
- 5 min @ 40% (40w)
- 2X
- 10 min @ 65% (65w)
- 10 min @ 75% (75w)
- 5 min @ 40% (40w)
- 30 min @ 50-70% (50-70w)
- 3:30 min @ 40% (40w)
- 1 min @ 100% (100w)
- 2 min @ 90% (90w)
- 3 min @ 80% (80w)
- 4 min @ 70% (70w)
- 5 min @ 60% (60w)