9 September 2023
- Cycling
- 5h 15mTime
- 227Stress
- 0.66Intensity
- 75Popularity
About this workout
This steady endurance session stretches your aerobic engine over 315 minutes, making it a classic staple for building a solid base. Perfect for those long rides or when you need to log miles without overexerting, this workout will pay dividends as you tackle tougher efforts down the road.
Workout structure
- Warm-Up 7 min @ 40% (40w)
- Warm-Up 3 min @ 60% (60w)
- 1 min @ 48% (48w)
- 3X
- 3 min @ 71% (71w)
- 3 min @ 62% (62w)
- 3 min @ 71% (71w)
- 1 min @ 52% (52w)
- 2X
- 3 min @ 62% (62w)
- 3 min @ 71% (71w)
- 30 sec @ 46% (46w)
- 3 min @ 62% (62w)
- 4 min @ 71% (71w)
- 3 min @ 62% (62w)
- 3 min @ 71% (71w)
- 3 min @ 62% (62w)
- 1 min @ 52% (52w)
- 3 min @ 71% (71w)
- 3 min @ 62% (62w)
- 4 min @ 71% (71w)
- 2X
- 3 min @ 62% (62w)
- 3 min @ 71% (71w)
- 3 min @ 62% (62w)
- 1 min @ 52% (52w)
- 4 min @ 71% (71w)
- 2X
- 3 min @ 62% (62w)
- 3 min @ 71% (71w)
- 3 min @ 62% (62w)
- 1 min @ 52% (52w)
- 3 min @ 71% (71w)
- 3 min @ 62% (62w)
- 3 min @ 71% (71w)
- 30 sec @ 46% (46w)
- 3 min @ 62% (62w)
- 3 min @ 71% (71w)
- 1 min @ 52% (52w)
- 3X
- 3 min @ 62% (62w)
- 3 min @ 71% (71w)
- 3 min @ 62% (62w)
- 4 min @ 71% (71w)
- 3 min @ 62% (62w)
- 3 min @ 71% (71w)
- 1 min @ 52% (52w)
- 3 min @ 62% (62w)
- 3 min @ 71% (71w)
- 3 min @ 62% (62w)
- 4 min @ 71% (71w)
- 3 min @ 62% (62w)
- 3 min @ 71% (71w)
- 3 min @ 62% (62w)
- 30 sec @ 46% (46w)
- 3 min @ 71% (71w)
- 3 min @ 62% (62w)
- 4 min @ 71% (71w)
- 3 min @ 62% (62w)
- 3 min @ 71% (71w)
- 1 min @ 52% (52w)
- 6X
- 3 min @ 62% (62w)
- 3 min @ 71% (71w)
- 1 min @ 48% (48w)
- 3 min @ 62% (62w)
- 3 min @ 71% (71w)
- 3 min @ 62% (62w)
- 4 min @ 71% (71w)
- 2X
- 3 min @ 62% (62w)
- 3 min @ 71% (71w)
- 3 min @ 62% (62w)
- 4 min @ 71% (71w)
- 3 min @ 62% (62w)
- 3 min @ 71% (71w)
- 1 min @ 52% (52w)
- 3 min @ 62% (62w)
- 3 min @ 71% (71w)
- 3 min @ 62% (62w)
- 4 min @ 71% (71w)
- 3 min @ 62% (62w)
- 3 min @ 71% (71w)
- 3 min @ 62% (62w)
- 1 min @ 48% (48w)
- 3 min @ 71% (71w)
- 11:30 min @ 50% (50w)
- Cooldown 5 min @ 40% (40w)