Bookend workout

• Cycling
• 3h 0mTime
• 130Stress
• 0.66Intensity
• 15Popularity

About this workout

This classic bookend workout features two solid 20-minute tempo efforts at 80% FTP, perfect for building aerobic durability and preparing for those long climbs. It’s an essential mid-week staple that balances steady pacing with ample recovery, making it ideal for improving your endurance without overdoing it.

Workout structure

• 10 min @ 60% (60w)
• 20 min @ 80% (80w)
• 120 min @ 60% (60w)
• 20 min @ 80% (80w)
• 10 min @ 50% (50w)