Endurance

DF90 - DYNAMIC FORCE #5

  • Cycling
  • 1h 30mTime
  • 64Stress
  • 0.65Intensity
  • 106Popularity

About this workout

This workout combines solid endurance work with short bursts of intensity, featuring 2 × 30 seconds at 120% FTP to build your capacity for hard efforts and 90 seconds of recovery for sustained performance. A great option for those looking to boost their aerobic engine while preparing for longer rides or tackling tough climbs.

bbt67

Workout structure

  • 4 min @ 40% (40w)
  • 3 min @ 55% (55w)
  • 2 min @ 65% (65w)
  • 1 min @ 75% (75w)
  • 15 sec @ 100% (100w)
  • 45 sec @ 60% (60w)
  • 1 min @ 40% (40w)
  • 2X
    • 30 sec @ 120% (120w) 60 rpm
    • 1:30 min @ 40% (40w) 50-100 rpm
  • 30 sec @ 120% (120w) 60 rpm
  • 1:30 min @ 50% (50w) 50-100 rpm
  • 3 min @ 65% (65w)
  • 2 min @ 55% (55w)
  • 13 min @ 63% (63w)
  • 13 min @ 75% (75w)
  • 13 min @ 70% (70w)
  • 12 min @ 63% (63w)
  • 3 min @ 65% (65w)
  • 2 min @ 55% (55w)
  • 6 min @ 50% (50w)
  • 5 min @ 40% (40w)