Endurance

BASE Cambios de cadencia #1

  • Cycling
  • 1h 15mTime
  • 56Stress
  • 0.67Intensity
  • 50Popularity

About this workout

This steady endurance session, often referred to as 1/3x15 or grundlagenausdauer 1, is designed to build your aerobic engine while keeping the effort manageable. It's the perfect mid-week staple to accumulate base miles and ensure you're ready for more intense efforts ahead.

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Workout structure

  • 10 min @ 40-60% (40-60w)
  • 5 min @ 65% (65w)
  • 2 min @ 65% (65w) 70 rpm
  • 2 min @ 65% (65w) 80 rpm
  • 2 min @ 65% (65w) 90 rpm
  • 2 min @ 65% (65w) 100 rpm
  • 2 min @ 70% (70w) 70 rpm
  • 2 min @ 70% (70w) 80 rpm
  • 2 min @ 70% (70w) 90 rpm
  • 2 min @ 70% (70w) 100 rpm
  • 2 min @ 75% (75w) 70 rpm
  • 2 min @ 75% (75w) 80 rpm
  • 2 min @ 75% (75w) 90 rpm
  • 2 min @ 75% (75w) 100 rpm
  • 1 min @ 65% (65w) 85 rpm
  • 1 min @ 65% (65w) 90 rpm
  • 1 min @ 65% (65w) 95 rpm
  • 1 min @ 65% (65w) 100 rpm
  • 1 min @ 65% (65w) 70 rpm
  • 1 min @ 65% (65w) 90 rpm
  • 1 min @ 65% (65w) 95 rpm
  • 1 min @ 65% (65w) 100 rpm
  • 1 min @ 65% (65w) 105 rpm
  • 1 min @ 65% (65w) 70 rpm
  • 2 min @ 75% (75w) 70 rpm
  • 2 min @ 75% (75w) 80 rpm
  • 2 min @ 75% (75w) 90 rpm
  • 2 min @ 75% (75w) 100 rpm
  • 2 min @ 70% (70w) 70 rpm
  • 2 min @ 70% (70w) 80 rpm
  • 2 min @ 70% (70w) 90 rpm
  • 2 min @ 70% (70w) 100 rpm
  • 2 min @ 65% (65w) 70 rpm
  • 2 min @ 65% (65w) 80 rpm
  • 2 min @ 65% (65w) 90 rpm
  • 2 min @ 65% (65w) 100 rpm
  • 2 min @ 40% (40w)