Aerobic Endurance #7

• Cycling
• 2h 0mTime
• 89Stress
• 0.67Intensity
• 2,603Popularity

About this workout

This workout is designed to build your aerobic engine with steady endurance miles, punctuated by 4 hard efforts at 100% FTP to sharpen your kick and improve your aerobic threshold. It's a fantastic way to stretch out those long climbs while maintaining the stamina you need for group rides and race day.

Workout structure

• 10 min @ 40-60% (40-60w)
• 5 min @ 65% (65w)
• 5X
  • 1 min @ 75% (75w)
  • Rest 1 min @ 65% (65w)
• 4:45 min @ 65% (65w)
• 30 sec @ 100% (100w)
• 4:45 min @ 65% (65w)
• 10X
  • 30 sec @ 75% (75w)
  • Rest 30 sec @ 65% (65w)
• 4:45 min @ 65% (65w)
• 30 sec @ 100% (100w)
• 4:45 min @ 65% (65w)
• 5X
  • 1 min @ 75% (75w)
  • Rest 1 min @ 65% (65w)
• 4:45 min @ 65% (65w)
• 30 sec @ 100% (100w)
• 4:45 min @ 65% (65w)
• 10X
  • 30 sec @ 75% (75w)
  • Rest 30 sec @ 65% (65w)
• 4:45 min @ 65% (65w)
• 30 sec @ 100% (100w)
• 4:45 min @ 65% (65w)
• 5X
  • 1 min @ 75% (75w)
  • Rest 1 min @ 65% (65w)
• 5 min @ 65% (65w)
• 10 min @ 60-40% (60-40w)