Endurance

Big gear #4 - Long workout

  • Cycling
  • 1h 15mTime
  • 45Stress
  • 0.60Intensity
  • 75Popularity

About this workout

This steady endurance session is perfect for building your aerobic engine, making it an essential part of your base miles. Ideal for long rides or recovery days, it allows you to roll through those 3x8 or 3x15 workouts with ease, setting you up for more intense efforts down the road.

Bjmck

Workout structure

  • 4 min @ 40% (40w)
  • 3 min @ 55% (55w)
  • 2 min @ 65% (65w)
  • 1 min @ 75% (75w)
  • 15 sec @ 100% (100w)
  • 45 sec @ 60% (60w)
  • 1 min @ 40% (40w)
  • 7X
    • 1:30 min @ 75% (75w) 35-45 rpm
    • 2 min @ 40% (40w) 50-100 rpm
  • 1:30 min @ 75% (75w) 35-45 rpm
  • 2 min @ 50% (50w) 50-100 rpm
  • 5 min @ 41% (41w) 50-100 rpm
  • 2X
    • 5 min @ 60% (60w) 50-100 rpm
    • 7 min @ 66% (66w) 50-100 rpm
  • 1 min @ 50% (50w)
  • 5 min @ 40% (40w)