END-W9

• Cycling
• 4h 30mTime
• 263Stress
• 0.77Intensity
• 501Popularity

About this workout

This workout features a solid main set of 3 × 20 minutes at 90% FTP, perfect for building aerobic durability and sustaining your power just below threshold. Use it as a mid-week staple to enhance your endurance and prepare for those longer climbs or time trials.

Workout structure

• 10 min @ 60% (60w)
• 50 min @ 70% (70w)
• 15X
  • 15 sec @ 120% (120w)
  • 3:45 min @ 60% (60w)
• 3X
  • 20 min @ 90% (90w)
  • 10 min @ 60% (60w)
• 45 min @ 85% (85w)
• 15 min @ 60% (60w)