Baseline -1 (2.5h L2)

• Cycling
• 2h 45mTime
• 139Stress
• 0.71Intensity
• 140Popularity

About this workout

This steady endurance session is the bread-and-butter of any cyclist’s training plan, perfect for building your aerobic engine over 165 minutes. Ideal for long rides or when you're fitting in some solid base miles, it sets you up to handle tougher efforts later in the week, like 5x8/2s or 1/3x15s.

Workout structure

• 10 min @ 45-68% (45-68w)
• 10 min @ 72% (72w)
• 1 min @ 72-68% (72-68w)
• 7 min @ 68% (68w)
• 1 min @ 68-72% (68-72w)
• 8 min @ 72% (72w)
• 1 min @ 72-75% (72-75w)
• 8 min @ 75% (75w)
• 1 min @ 75-72% (75-72w)
• 8 min @ 72% (72w)
• 1 min @ 72-68% (72-68w)
• 7 min @ 68% (68w)
• 1 min @ 68-72% (68-72w)
• 8 min @ 72% (72w)
• 1 min @ 72-75% (72-75w)
• 8 min @ 75% (75w)
• 1 min @ 75-72% (75-72w)
• 8 min @ 72% (72w)
• 1 min @ 72-68% (72-68w)
• 7 min @ 68% (68w)
• 1 min @ 68-72% (68-72w)
• 8 min @ 72% (72w)
• 1 min @ 72-75% (72-75w)
• 8 min @ 75% (75w)
• 1 min @ 75-72% (75-72w)
• 8 min @ 72% (72w)
• 1 min @ 72-68% (72-68w)
• 7 min @ 68% (68w)
• 1 min @ 68-72% (68-72w)
• 8 min @ 72% (72w)
• 1 min @ 72-75% (72-75w)
• 8 min @ 75% (75w)
• 1 min @ 75-72% (75-72w)
• 8 min @ 72% (72w)
• 5 min @ 68-40% (68-40w)