5 Hour Crazy

• Cycling
• 5h 0mTime
• 252Stress
• 0.71Intensity
• 50Popularity

About this workout

This steady tempo session is perfect for building aerobic durability over the long haul, making it a bread-and-butter staple for endurance riders. Ideal for those mid-week training blocks or long solo rides, this workout will prepare you for stretching out climbs and sustaining a solid pace during group rides.

Workout structure

• 7 min @ 40% (40w)
• 3 min @ 60% (60w)
• 1 min @ 55% (55w)
• 2X
  • 30 sec @ 65% (65w)
• 10 min @ 75% (75w)
• 5 min @ 70% (70w)
• 10 min @ 78% (78w)
• 5 min @ 70% (70w)
• 1 min @ 55% (55w)
• 5X
  • 2 min @ 77% (77w)
  • 2 min @ 60% (60w)
• 5 min @ 75% (75w)
• 5 min @ 70% (70w)
• 5 min @ 65% (65w)
• 2 min @ 60% (60w)
• 2X
  • 30 sec @ 65% (65w)
• 10 min @ 75% (75w)
• 5 min @ 70% (70w)
• 10 min @ 78% (78w)
• 5 min @ 70% (70w)
• 2X
  • 2 min @ 77% (77w)
  • 2 min @ 60% (60w)
• 2 min @ 77% (77w)
• 30 sec @ 53% (53w)
• 2X
  • 2 min @ 60% (60w)
  • 2 min @ 77% (77w)
• 2 min @ 60% (60w)
• 5 min @ 75% (75w)
• 5 min @ 70% (70w)
• 5 min @ 65% (65w)
• 30 sec @ 65% (65w)
• 30 sec @ 53% (53w)
• 10 min @ 75% (75w)
• 5 min @ 70% (70w)
• 10 min @ 78% (78w)
• 5 min @ 70% (70w)
• 3X
  • 2 min @ 77% (77w)
  • 2 min @ 60% (60w)
• 30 sec @ 53% (53w)
• 2X
  • 2 min @ 77% (77w)
  • 2 min @ 60% (60w)
• 5 min @ 75% (75w)
• 5 min @ 70% (70w)
• 5 min @ 65% (65w)
• 2X
  • 30 sec @ 65% (65w)
• 10 min @ 75% (75w)
• 5 min @ 70% (70w)
• 10 min @ 78% (78w)
• 5 min @ 70% (70w)
• 4X
  • 2 min @ 77% (77w)
  • 2 min @ 60% (60w)
• 2 min @ 77% (77w)
• 30 sec @ 53% (53w)
• 2 min @ 60% (60w)
• 5 min @ 75% (75w)
• 5 min @ 70% (70w)
• 5 min @ 65% (65w)
• 2 min @ 60% (60w)
• 1 min @ 55% (55w)
• 2X
  • 30 sec @ 65% (65w)
• 10 min @ 75% (75w)
• 1:30 min @ 50% (50w)
• 5 min @ 40% (40w)