Birch

• Cycling
• 45mTime
• 34Stress
• 0.67Intensity
• 403Popularity

About this workout

Birch is your go-to for building aerobic endurance with a solid 45-minute steady effort, perfect for those long, conversational rides or as a foundation for climbing. Incorporate this classic workout into your routine to boost your base miles and prepare for tougher challenges ahead.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 70% (70w)
• 3 min @ 60% (60w)
• 3 min @ 75% (75w)
• 3 min @ 68% (68w)
• 3 min @ 72% (72w)
• 2 min @ 65% (65w)
• 1 min @ 75% (75w)
• 3 min @ 68% (68w)
• 1 min @ 70% (70w)
• 3 min @ 68% (68w)
• 2 min @ 75% (75w)
• 3 min @ 73% (73w)
• 2 min @ 78% (78w)
• 3 min @ 65% (65w)
• 2 min @ 68% (68w)
• 5 min @ 50-40% (50-40w)