Endurance 12's #1

• Cycling
• 1h 3mTime
• 55Stress
• 0.72Intensity
• 2,627Popularity

About this workout

Endurance 12's #1 focuses on building your aerobic engine with solid, steady efforts while still pushing the envelope with short bursts at 90% FTP. This bread-and-butter workout is perfect for enhancing your foundational endurance, making it a staple for long rides and maintaining pace on rolling terrain.

Workout structure

• 5 min @ 50% (50w)
• 3 min @ 70% (70w)
• 2 min @ 50% (50w)
• 3 min @ 90% (90w)
• 3 min @ 50% (50w)
• 3X
  • 30 sec @ 90% (90w)
  • 3:30 min @ 75% (75w)
• 3 min @ 50% (50w)
• 3X
  • 30 sec @ 90% (90w)
  • 3:30 min @ 75% (75w)
• 3 min @ 50% (50w)
• 3X
  • 30 sec @ 90% (90w)
  • 3:30 min @ 75% (75w)
• 1:15 min @ 75% (75w)
• 1:15 min @ 64% (64w)
• 1:15 min @ 56% (56w)
• 1:15 min @ 45% (45w)