Endurace - Adam

• Cycling
• 1h 6mTime
• 78Stress
• 0.84Intensity
• 225Popularity

About this workout

This tempo workout features solid efforts with 2 × 10 minutes at 90% FTP, perfect for building aerobic durability and preparing for those long climbs or mid-week group rides. It’s a classic staple that delivers big gains without the fatigue of harder efforts.

Workout structure

• Warm up 10 min @ 55-75% (55-75w) 85-120 rpm
• 4X
  • 30 sec @ 105% (105w) 95-110 rpm
  • Rest 2 min @ 75% (75w)
• 2X
  • 10 min @ 90% (90w) 85-95 rpm
  • Rest 2 min @ 75% (75w)
• 3X
  • 2 min @ 105% (105w) 90-100 rpm
  • Rest 2 min @ 75% (75w)
• Cool down 10 min @ 75% (75w) 85-100 rpm