Aerobic Endurance 3x12 Ramps

• Cycling
• 1hTime
• 49Stress
• 0.70Intensity
• 35Popularity

About this workout

This 3x12 workout focuses on building your aerobic endurance with tempo intervals that sit below your threshold, making it a solid choice for mid-week training or stretching out those climbs. It’s a great way to boost your aerobic threshold while keeping the effort manageable, so you can stay strong for those longer rides ahead.

Workout structure

• Warm-Up 7 min @ 50-80% (50-80w)
• 3 min @ 50% (50w)
• Cooldown 4 min @ 70% (70w)
• 2X
  • 4 min @ 75% (75w)
  • 4 min @ 80% (80w)
  • 3 min @ 50% (50w)
  • 4 min @ 70% (70w)
• 4 min @ 75% (75w)
• 4 min @ 80% (80w)
• 8 min @ 50% (50w)