Endurance

Aerobic Sustainability +2

  • Cycling
  • 1h 20mTime
  • 71Stress
  • 0.73Intensity
  • 91Popularity

About this workout

This workout focuses on aerobic sustainability, featuring a solid main set of sustained efforts at your aerobic threshold, perfect for building endurance while maintaining a conversational pace. Ideal for those looking to increase their base miles and prepare for longer rides or events, this session balances intensity with recovery to strengthen your aerobic engine.

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 @ 50% (50w)
  • 3X
    • 30 sec @ 91% (91w)
    • 3:30 min @ 75% (75w)
  • 3 min @ 50% (50w)