Endurance - Compressed Long Steady

• Cycling
• 1hTime
• 81Stress
• 0.90Intensity
• 145Popularity

About this workout

This workout features two hard-hitting 5-minute efforts at 110% FTP, designed to push your aerobic ceiling and build the capacity needed for those steep climbs and race kicks. Perfect for those time-crunched days when you want a solid SST workout that packs a punch without overdoing it.

Workout structure

• Warm Up 5 min @ 65% (65w) 90 rpm
• Ramp 2 min @ 75% (75w) 90 rpm
• Ramp 2 min @ 90% (90w) 95 rpm
• Ramp 1:30 min @ 100% (100w) 105 rpm
• Ramp 30 sec @ 110% (110w) 120 rpm
• Recover 4 min @ 65% (65w) 90 rpm
• Endurance 5 min @ 110% (110w) 90 rpm
• Cruising 5 min @ 110% (110w) 90 rpm
• 4X
  • Cruising 5 min @ 65% (65w) 90 rpm
• 2X
  • 5 min @ 110% (110w)
• 5 min @ 65% (65w)