Birch

• Cycling
• 45mTime
• 35Stress
• 0.68Intensity
• 80Popularity

About this workout

This steady endurance session is a classic way to build your aerobic engine with 45 minutes of sustained effort. Perfect for those long rides or as a time-pressured base-building workout, it lays the groundwork for stronger performance in tougher efforts 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)
• 2 min @ 75% (75w)
• 3 min @ 68% (68w)
• 1 min @ 70% (70w)
• 3 min @ 66% (66w)
• 2 min @ 75% (75w)
• 3 min @ 73% (73w)
• 2 min @ 78% (78w)
• 3 min @ 65% (65w)
• 2 min @ 68% (68w)
• 4 min @ 50-40% (50-40w)