Endurance

DYNAMIC FORCE #5 - no ramp

  • Cycling
  • 3h 0mTime
  • 131Stress
  • 0.66Intensity
  • 31Popularity

About this workout

This workout focuses on building your aerobic engine with a solid endurance base, punctuated by short bursts of power at 120% FTP to simulate race scenarios. Perfect for those long rides where you need to sustain effort while still having the kick to respond to attacks or surges.

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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
  • 3:30 min @ 55% (55w) 50-100 rpm
  • 25 min @ 70% (70w)
  • 5 min @ 65% (65w)
  • 1 min @ 50% (50w)
  • 5X
    • 2 min @ 72% (72w)
    • 2 min @ 55% (55w)
  • 15 min @ 65% (65w)
  • 3 min @ 60% (60w)
  • 10 min @ 70% (70w)
  • 5 min @ 65% (65w)
  • 10 min @ 75% (75w)
  • 5 min @ 65% (65w)
  • 5X
    • 2 min @ 72% (72w)
    • 2 min @ 55% (55w)
  • 15 min @ 65% (65w)
  • 1 min @ 48% (48w)
  • 10 min @ 70% (70w)
  • 10 min @ 55% (55w)
  • 5 min @ 40% (40w)