END-W9 Endurance: 100 miles/162km

• Cycling
• 5h 8mTime
• 339Stress
• 0.81Intensity
• 65Popularity

About this workout

This workout features three solid 20-minute efforts at tempo pace, perfect for building your aerobic durability and preparing for those long group rides or challenging climbs. It's a staple for cyclists looking to extend their endurance without pushing into the red, making it an ideal mid-week session.

Workout structure

• 10 min @ 56-75% (56-75w)
• 50 min @ 75% (75w)
• 15X
  • 15 sec @ 120% (120w)
  • Rest 4 min @ 80% (80w)
• 3X
  • 20 min @ 88-93% (88-93w)
  • Rest 10 min @ 55% (55w)
• 30 min @ 76-90% (76-90w)
• 45 min @ 85-90% (85-90w)
• 20 min @ 90-20% (90-20w)