Tempo

Ellis+1

  • Cycling
  • 1h 30mTime
  • 68Stress
  • 0.67Intensity
  • 65Popularity

About this workout

Ellis+1 is a solid 91-minute steady tempo session that builds your aerobic durability, making it an ideal mid-week staple for maintaining endurance without pushing too hard. Perfect for those long rides or when you need to stretch out climbs, this workout is a classic for developing your foundational endurance.

Paul Allan

Workout structure

  • 6 min @ 46-52% (46-52w)
  • 5 min @ 52-60% (52-60w)
  • 8 min @ 65% (65w)
  • 3 min @ 58% (58w)
  • 7 min @ 72% (72w)
  • 1:45 min @ 60% (60w)
  • 1:45 min @ 64-83% (64-83w)
  • 2:30 min @ 68% (68w)
  • 1:30 min @ 62% (62w)
  • 4:15 min @ 69% (69w)
  • Rest 1:45 min @ 78% (78w)
  • 2:30 min @ 62% (62w)
  • Rest 3:45 min @ 71% (71w)
  • 2:30 min @ 74-83% (74-83w)
  • Rest 1:45 min @ 60% (60w)
  • 4 min @ 64% (64w)
  • 1:45 min @ 75% (75w)
  • 1:45 min @ 62% (62w)
  • 4 min @ 69% (69w)
  • Rest 1:30 min @ 73-85% (73-85w)
  • 2:15 min @ 59% (59w)
  • Rest 3:30 min @ 73% (73w)
  • 1:30 min @ 60% (60w)
  • 5 min @ 67-81% (67-81w)
  • 2:45 min @ 62% (62w)
  • 3:45 min @ 76% (76w)
  • 3:15 min @ 60% (60w)
  • 2:30 min @ 55-45% (55-45w)