ascending endurance intervals 2
- Cycling
- 1h 20mTime
- 45Stress
- 0.58Intensity
- 105Popularity
About this workout
This steady endurance session is perfect for building your aerobic engine over a solid 80 minutes, making it a classic choice for long rides or prepping for events. Think of it as a bread-and-butter workout that supports your base fitness while giving you the stamina needed for those gnarly climbs or extended group rides.
Workout structure
- Warm-Up 5 min @ 35-55% (35-55w)
- Active 5 min @ 50% (50w) 88 rpm
- Active 5 min @ 55% (55w) 93 rpm
- Active 30 sec @ 55% (55w) 85 rpm
- Rest 30 sec @ 50% (50w) 105 rpm
- Active 30 sec @ 60% (60w) 85 rpm
- Rest 30 sec @ 50% (50w) 105 rpm
- Active 30 sec @ 65% (65w) 85 rpm
- Rest 30 sec @ 50% (50w) 105 rpm
- Active 30 sec @ 70% (70w) 85 rpm
- Rest 30 sec @ 50% (50w) 105 rpm
- Active 30 sec @ 75% (75w) 85 rpm
- Rest 30 sec @ 50% (50w) 105 rpm
- Active 30 sec @ 55% (55w) 85 rpm
- Rest 30 sec @ 50% (50w) 105 rpm
- Active 30 sec @ 60% (60w) 85 rpm
- Rest 30 sec @ 50% (50w) 105 rpm
- Active 30 sec @ 65% (65w) 85 rpm
- Rest 30 sec @ 50% (50w) 105 rpm
- Active 30 sec @ 70% (70w) 85 rpm
- Rest 30 sec @ 50% (50w) 105 rpm
- Active 30 sec @ 75% (75w) 85 rpm
- Rest 30 sec @ 50% (50w) 105 rpm
- Active 3 min @ 50% (50w)
- Active 3 min @ 55% (55w)
- Active 3 min @ 60% (60w)
- Active 3 min @ 65% (65w)
- Active 3 min @ 70% (70w)
- Active 3 min @ 50% (50w)
- Active 3 min @ 55% (55w)
- Active 3 min @ 60% (60w)
- Active 3 min @ 65% (65w)
- Active 3 min @ 70% (70w)
- Active 3 min @ 50% (50w)
- Active 3 min @ 55% (55w)
- Active 3 min @ 60% (60w)
- Active 3 min @ 65% (65w)
- Active 3 min @ 70% (70w)
- Cooldown 10 min @ 50-30% (50-30w)