Endurance

Endurance 15's #1

  • Cycling
  • 49mTime
  • 44Stress
  • 0.73Intensity
  • 26Popularity

About this workout

This session features 2 sets of 4 × 30 sec at 90% FTP, perfect for building aerobic endurance while incorporating short, intense efforts that simulate race kicks or breakaway scenarios. It's a classic mid-week staple for cyclists looking to boost their base miles without overcooking themselves.

pshmungus

Workout structure

  • 1 min @ 45% (45w)
  • 1 min @ 54% (54w)
  • 1 min @ 61% (61w)
  • 1 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 2 min @ 90% (90w)
  • 3 min @ 50% (50w)
  • 4X
    • 30 sec @ 90% (90w)
    • 3:30 min @ 75% (75w)
  • 3 min @ 50% (50w)
  • 4X
    • 30 sec @ 90% (90w)
    • 3:30 min @ 75% (75w)
  • 4 min @ 50-40% (50-40w)