Ace of Base

• Cycling
• 45mTime
• 31Stress
• 0.64Intensity
• 31Popularity

About this workout

This classic endurance workout is all about building your aerobic engine with a steady 46-minute effort, perfect for those long rides or base-building weeks. It's the bread-and-butter session that lays the foundation for your cycling fitness, making you stronger and more resilient for the challenges ahead.

Workout structure

• Warm-Up 4 min @ 45-55% (45-55w)
• Active 3:30 min @ 60% (60w) 80 rpm
• 3X
  • Active 3 min @ 64% (64w) 90 rpm
  • Active 4 min @ 69% (69w) 80 rpm
  • Active 3 min @ 64% (64w) 90 rpm
  • Active 2 min @ 60% (60w) 80 rpm
• Active 2 min @ 55-45% (55-45w) 90 rpm