Endurance

90m 40-74% Ftp

  • Cycling
  • 1h 30mTime
  • 70Stress
  • 0.68Intensity
  • 105Popularity

About this workout

This steady endurance session at 40-74% FTP is essential for building your aerobic engine, making it a perfect mid-week staple for those long group rides or climbing days. While it may feel easy, those 90 minutes of base miles compound over time, setting you up for solid performance when the road gets tough.

chogorik2

Workout structure

  • Warm-Up 3 min @ 40-49% (40-49w)
  • 3 min @ 55% (55w)
  • Cooldown 30 sec @ 66% (66w)
  • 30 sec @ 74% (74w)
  • 30 sec @ 66% (66w)
  • 30 sec @ 74% (74w)
  • 4 min @ 60% (60w)
  • 3X
    • 2 min @ 66% (66w)
    • 2 min @ 74% (74w)
  • 4 min @ 60% (60w)
  • 3X
    • 2 min @ 66% (66w)
    • 2 min @ 74% (74w)
  • 1 min @ 60% (60w)
  • 3 min @ 66% (66w)
  • 4 min @ 74% (74w)
  • 2X
    • 2 min @ 66% (66w)
    • 2 min @ 74% (74w)
  • 1 min @ 60% (60w)
  • 3 min @ 66% (66w)
  • 4 min @ 74% (74w)
  • 2X
    • 2 min @ 66% (66w)
    • 2 min @ 74% (74w)
  • 1 min @ 60% (60w)
  • 2 min @ 66% (66w)
  • 4 min @ 74% (74w)
  • 2 min @ 66% (66w)
  • 3 min @ 74% (74w)
  • 2 min @ 66% (66w)
  • 2 min @ 74% (74w)
  • 2 min @ 60-40% (60-40w)