Endurance

Aerobic Sustainability +1

  • Cycling
  • 1h 5mTime
  • 58Stress
  • 0.73Intensity
  • 136Popularity

About this workout

This workout focuses on building your aerobic sustainability with a classic set of 4 sets of 3 × 30 sec efforts at 90.9% FTP, ideal for increasing your aerobic threshold and preparing for long climbs or steady group rides. It's a fundamental staple for developing endurance without overloading, making those longer efforts feel much more manageable.

Rowan

Workout structure

  • Warm-Up 5 min @ 45-70% (45-70w) 90 rpm
  • 3X
    • Active 30 sec @ 90% (90w) 105 rpm
    • Rest 3:30 min @ 74% (74w) 90 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • 3X
    • Active 30 sec @ 90% (90w) 70 rpm
    • Rest 3:30 min @ 75% (75w) 90 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • 3X
    • Active 30 sec @ 91% (91w) 105 rpm
    • Rest 3:30 min @ 75% (75w) 75 rpm
  • Cooldown 3 min @ 50% (50w) 90 rpm
  • 3X
    • 30 sec @ 91% (91w)
    • 3:30 min @ 75% (75w)
  • 3 min @ 75-45% (75-45w)