Endurance 12's #1

• Cycling
• 1h 3mTime
• 56Stress
• 0.73Intensity
• 75Popularity

About this workout

This endurance workout features a classic 3 sets of 3 × 30 sec at 95% FTP, perfect for building your aerobic engine while keeping things manageable. Ideal for those long rides or as a base-building staple, it sets you up for stronger performances in group rides and races.

Workout structure

• Warm-Up 5 min @ 50% (50w)
• 3 min @ 70% (70w)
• Cooldown 2 min @ 50% (50w)
• 3 min @ 90% (90w)
• 3 min @ 50% (50w)
• 3X
  • 30 sec @ 95% (95w)
  • Rest 3:30 min @ 75% (75w)
• 3 min @ 50% (50w)
• 3X
  • 30 sec @ 95% (95w)
  • Rest 3:30 min @ 75% (75w)
• 3 min @ 50% (50w)
• 3X
  • 30 sec @ 95% (95w)
  • Rest 3:30 min @ 75% (75w)
• 5 min @ 60% (60w)