Build me up - Aspire

• Cycling
• 2h 0mTime
• 151Stress
• 0.87Intensity
• 793Popularity

About this workout

This workout focuses on sustaining efforts just below your threshold, making it perfect for building the pace you'll need for weekly group rides and time trials. It’s a classic choice for developing sustainable power while enhancing your ability to hold a strong pace over extended durations.

Workout structure

• 5 min @ 25-65% (25-65w)
• 5 min @ 65% (65w) 95 rpm
• 1 min @ 80% (80w) 100 rpm
• 1 min @ 75% (75w) 100 rpm
• 1 min @ 55% (55w) 85 rpm
• 1 min @ 90% (90w) 105 rpm
• 1 min @ 85% (85w) 105 rpm
• 1 min @ 55% (55w)
• 1 min @ 100% (100w) 110 rpm
• 1 min @ 95% (95w) 110 rpm
• 1 min @ 55% (55w) 85 rpm
• 30 sec @ 108% (108w) 110 rpm
• 1 min @ 55% (55w) 85 rpm
• 30 sec @ 115% (115w) 115 rpm
• 1 min @ 55% (55w) 85 rpm
• 3 min @ 55% (55w) 85 rpm
• 5X
  • 2 min @ 105% (105w) 100 rpm
  • 2 min @ 88% (88w) 85 rpm
• 5 min @ 55% (55w) 85 rpm
• 5X
  • 1:30 min @ 105% (105w) 100 rpm
  • 2:30 min @ 88% (88w) 85 rpm
• 5 min @ 55% (55w) 85 rpm
• 5X
  • 1 min @ 105% (105w) 70 rpm
  • 3 min @ 88% (88w) 90 rpm
• 5 min @ 55% (55w) 85 rpm
• 7X
  • 1 min @ 115% (115w) 100 rpm
  • 1 min @ 55% (55w) 85 rpm
• 6 min @ 55-25% (55-25w)