Defa Z1/2 - 45'

• Cycling
• 45mTime
• 31Stress
• 0.64Intensity
• 20Popularity

About this workout

This steady endurance session is your bread-and-butter ride, perfect for building your aerobic engine while keeping it conversational. Use it as a foundation for your training, whether you’re tackling base miles or prepping for those tougher VO2 max efforts ahead.

Workout structure

• 5 min @ 43-57% (43-57w)
• 5 min @ 49-71% (49-71w)
• 3X
  • 3 min @ 72% (72w)
  • 1 min @ 61% (61w)
• 5 min @ 49-71% (49-71w)
• 3X
  • 3 min @ 72% (72w)
  • 1 min @ 61% (61w)
• 6 min @ 49-33% (49-33w)