Endurance 15's #3
- Cycling
- 1h 30mTime
- 82Stress
- 0.74Intensity
- 30Popularity
About this workout
This workout features 4 sets of 4 x 30 seconds at 90% FTP, ideal for building your aerobic durability while keeping the pace manageable. It's a classic mid-week staple that prepares you for longer efforts, making it perfect for those group rides or hilly races where endurance and speed are key.
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)
- 3 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)
- 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)
- 1:15 min @ 64% (64w)
- 1:15 min @ 56% (56w)
- 1:30 min @ 45% (45w)