END-W4 - 165 minutes with 10 Second Bursts

• Cycling
• 2h 45mTime
• 134Stress
• 0.70Intensity
• 386Popularity

About this workout

This endurance ride features 10 bursts of 10 seconds at 120% FTP, perfect for adding a bit of punch to your base miles while keeping your aerobic engine strong. A great way to break up long rides, it combines steady endurance with short, intense efforts to boost your overall fitness without overdoing it.

Workout structure

• Warm-Up 10 min @ 40-70% (40-70w)
• 10X
  • 12 min @ 70% (70w)
  • 10 sec @ 120% (120w) 105-120 rpm
• Rest 12 min @ 70% (70w)
• 11:20 min @ 70% (70w)
• Cooldown 10 min @ 70-40% (70-40w)