Endurance 12's #2

• Cycling
• 1h 11mTime
• 63Stress
• 0.73Intensity
• 433Popularity

About this workout

This workout incorporates 4 sets of 3×30 seconds at 90% FTP, perfect for building your aerobic engine while boosting stamina for those long group rides. It's a classic choice for cyclists looking to stack base miles without the fatigue of heavier intervals.

Workout structure

• 1:15 min @ 45% (45w)
• 1:15 min @ 54% (54w)
• 1:15 min @ 61% (61w)
• 1:15 min @ 70% (70w)
• 1 min @ 70% (70w)
• 1 min @ 50% (50w)
• 1 min @ 90% (90w)
• 1 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)
• 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)