Early & Varied.

• Cycling
• 30mTime
• 17Stress
• 0.58Intensity
• 51Popularity

About this workout

This steady endurance session is perfect for building your aerobic engine with 30 minutes of consistent riding, making it a classic mid-week staple. Use this workout to lay a solid foundation that pays off during longer rides and climbs.

Workout structure

• 3 min @ 50-60% (50-60w)
• 45 sec @ 55% (55w)
• 45 sec @ 60% (60w)
• 45 sec @ 65% (65w)
• 3 min @ 50% (50w)
• 1:30 min @ 60% (60w)
• 15 sec @ 50% (50w)
• 1 min @ 60% (60w)
• 15 sec @ 50% (50w)
• 1 min @ 65% (65w)
• 1 min @ 60-50% (60-50w)
• 1 min @ 55-65% (55-65w)
• 1 min @ 50-65% (50-65w)
• 45 sec @ 50% (50w)
• 2X
  • 15 sec @ 65% (65w)
  • 45 sec @ 55% (55w)
• 15 sec @ 65% (65w)
• 45 sec @ 60% (60w)
• 15 sec @ 55% (55w)
• 45 sec @ 65% (65w)
• 15 sec @ 75% (75w)
• 45 sec @ 65% (65w)
• 1 min @ 55% (55w)
• 45 sec @ 65% (65w)
• 15 sec @ 50% (50w)
• 45 sec @ 65% (65w)
• 15 sec @ 55% (55w)
• 45 sec @ 60% (60w)
• 15 sec @ 50% (50w)
• 45 sec @ 55% (55w)
• 2X
  • 15 sec @ 65% (65w)
  • 45 sec @ 50% (50w)
• 1 min @ 70-50% (70-50w)
• 1:15 min @ 50% (50w)