90 minute Endurance 65-78% Ftp
- Cycling
- 1h 30mTime
- 71Stress
- 0.69Intensity
- 25Popularity
About this workout
This classic 90-minute endurance ride keeps you in a steady zone, building your aerobic engine and laying the foundation for future efforts like the 20-minute FTP test or MVDP FTP. It’s a vital mid-week staple that prepares you for those long climbs and extended group rides without the fatigue of harder efforts.
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)