90 minute Endurance 65-78% Ftp

• Cycling
• 1h 30mTime
• 71Stress
• 0.69Intensity
• 43KPopularity

About this workout

This 90-minute endurance session is a bread-and-butter workout for building your aerobic engine, perfect for steady long rides or as a foundation for more intense efforts, like a 20-minute FTP test. It's an indispensable part of your training that pays dividends over time, setting you up for stronger performances when the road kicks up.

Workout structure

• Warm-Up 3 min @ 49% (49w)
• 3 min @ 55% (55w)
• Cooldown 30 sec @ 65% (65w)
• 30 sec @ 75% (75w)
• 30 sec @ 65% (65w)
• 30 sec @ 75% (75w)
• 4 min @ 60% (60w)
• 3X
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
• 4 min @ 60% (60w)
• 3X
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
• 1 min @ 60% (60w)
• 3 min @ 65% (65w)
• 4 min @ 75% (75w)
• 2X
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
• 1 min @ 60% (60w)
• 3 min @ 65% (65w)
• 4 min @ 75% (75w)
• 2X
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
• 1 min @ 60% (60w)
• 2 min @ 65% (65w)
• 4 min @ 75% (75w)
• 2 min @ 65% (65w)
• 3 min @ 75% (75w)
• 2 min @ 65% (65w)
• 2 min @ 75% (75w)
• 2 min @ 60-40% (60-40w)