Base Training - Aerobic Endurance

• Cycling
• 2h 0mTime
• 88Stress
• 0.66Intensity
• 4,652Popularity

About this workout

This classic endurance workout builds your aerobic engine with sustained efforts, including 3 sets of 2 minutes at 80% FTP to develop stamina. It's the perfect mid-week staple to prepare for longer rides and improve your overall cycling fitness without overcooking your legs.

Workout structure

• 6 min @ 50-60% (50-60w)
• 1 min @ 60% (60w)
• 2 min @ 50% (50w)
• 3 min @ 70% (70w)
• 3 min @ 50% (50w)
• 3 min @ 70% (70w)
• 2 min @ 60% (60w)
• 1 min @ 75% (75w)
• 3 min @ 60% (60w)
• 1 min @ 70% (70w)
• 3 min @ 65% (65w)
• 2 min @ 70% (70w)
• 3 min @ 65% (65w)
• 2 min @ 80% (80w)
• 3 min @ 65% (65w)
• 2 min @ 60% (60w)
• 1 min @ 70% (70w)
• 3 min @ 60% (60w)
• 1 min @ 55% (55w)
• 3 min @ 65% (65w)
• 2 min @ 60% (60w)
• 3 min @ 69% (69w)
• 2 min @ 78% (78w)
• 1 min @ 70% (70w)
• 1 min @ 75% (75w)
• 3 min @ 60% (60w)
• 1 min @ 70% (70w)
• 3 min @ 65% (65w)
• 2 min @ 70% (70w)
• 3 min @ 65% (65w)
• 2 min @ 75% (75w)
• 3 min @ 65% (65w)
• 2 min @ 72% (72w)
• 1 min @ 75% (75w)
• 3 min @ 64% (64w)
• 1 min @ 70% (70w)
• 2 min @ 65% (65w)
• 3 min @ 70% (70w)
• 2 min @ 80% (80w)
• 3 min @ 65% (65w)
• 2 min @ 60% (60w)
• 1 min @ 70% (70w)
• 3 min @ 60% (60w)
• 1 min @ 55% (55w)
• 2X
  • 2 min @ 75% (75w)
  • 3 min @ 65% (65w)
• 2 min @ 80% (80w)
• 1 min @ 75% (75w)
• 3 min @ 70% (70w)
• 1 min @ 65% (65w)
• 5 min @ 50-40% (50-40w)