90 Endurace w surges
- Cycling
- 1h 31mTime
- 66Stress
- 0.66Intensity
- 15Popularity
About this workout
This workout features a solid endurance base with intense anaerobic surges to boost your kick and lactate tolerance, perfect for those race-day moments when you need to close gaps. It’s a great way to build both aerobic capacity and raw power, fitting seamlessly into your mid-week training routine.
Workout structure
- Warm-Up 3 min @ 46% (46w)
- 3 min @ 52% (52w)
- Cooldown 30 sec @ 61% (61w)
- 30 sec @ 71% (71w)
- 30 sec @ 61% (61w)
- 30 sec @ 71% (71w)
- 4 min @ 57% (57w)
- 3X
- 2 min @ 61% (61w)
- 2 min @ 71% (71w)
- 4 min @ 57% (57w)
- 20 sec @ 132% (132w)
- 3X
- 2 min @ 61% (61w)
- 2 min @ 71% (71w)
- 1 min @ 57% (57w)
- 3 min @ 61% (61w)
- 4 min @ 71% (71w)
- 20 sec @ 132% (132w)
- 2X
- 2 min @ 61% (61w)
- 2 min @ 71% (71w)
- 1 min @ 57% (57w)
- 3 min @ 61% (61w)
- 4 min @ 71% (71w)
- 20 sec @ 132% (132w)
- 2X
- 2 min @ 61% (61w)
- 2 min @ 71% (71w)
- 1 min @ 57% (57w)
- 2 min @ 61% (61w)
- 4 min @ 71% (71w)
- 2 min @ 61% (61w)
- 3 min @ 71% (71w)
- 2 min @ 61% (61w)
- 2 min @ 71% (71w)
- 2 min @ 57-38% (57-38w)