BE-180 Minutes - 4 blocks of 30 minutes @zones 3
- Cycling
- 3h 0mTime
- 183Stress
- 0.78Intensity
- 25Popularity
About this workout
This workout features a steady main set of 8 × 6 min at 80% FTP, ideal for building aerobic durability while keeping you below the threshold. It's a classic mid-week staple that prepares you for longer climbs and maintains your endurance for group rides.
Workout structure
- 5 min @ 50-55% (50-55w)
- 3 min @ 65-70% (65-70w)
- 3 min @ 85-90% (85-90w)
- 5 min @ 50% (50w)
- 6 min @ 75-79% (75-79w)
- 6 min @ 80-85% (80-85w)
- 6 min @ 86-90% (86-90w)
- 6 min @ 81-84% (81-84w)
- 6 min @ 85-87% (85-87w)
- 12 min @ 55-65% (55-65w)
- 6 min @ 75-79% (75-79w)
- 6 min @ 80-85% (80-85w)
- 6 min @ 86-90% (86-90w)
- 6 min @ 81-84% (81-84w)
- 6 min @ 85-87% (85-87w)
- 12 min @ 55-65% (55-65w)
- 6 min @ 75-79% (75-79w)
- 6 min @ 80-85% (80-85w)
- 6 min @ 86-90% (86-90w)
- 6 min @ 81-84% (81-84w)
- 6 min @ 85-87% (85-87w)
- 12 min @ 55-65% (55-65w)
- 6 min @ 75-79% (75-79w)
- 6 min @ 80-85% (80-85w)
- 6 min @ 86-90% (86-90w)
- 6 min @ 81-84% (81-84w)
- 6 min @ 85-87% (85-87w)
- 8 min @ 55-65% (55-65w)