Endurance

Endurance 180

  • Cycling
  • 3h 0mTime
  • 128Stress
  • 0.65Intensity
  • 76Popularity

About this workout

This endurance ride is a classic for building your aerobic engine, featuring a solid main set of 6 bursts at 90% FTP that will add some spice to your long miles. Perfect for those mid-week sessions to keep your fitness sharp while preparing for longer rides.

Ian Tl

Workout structure

  • Warm-Up 5 min @ 45-65% (45-65w)
  • Active 3 min @ 60% (60w)
  • Active 3 min @ 65% (65w)
  • Active 3 min @ 70% (70w)
  • Active 3 min @ 75% (75w)
  • Active 1 min @ 90% (90w)
  • Active 5 min @ 55% (55w)
  • Active 3 min @ 60% (60w)
  • Active 3 min @ 65% (65w)
  • Active 3 min @ 70% (70w)
  • Active 3 min @ 75% (75w)
  • Active 1 min @ 90% (90w)
  • Active 5 min @ 55% (55w)
  • Active 3 min @ 60% (60w)
  • Active 3 min @ 65% (65w)
  • Active 3 min @ 70% (70w)
  • Active 3 min @ 75% (75w)
  • Active 5 min @ 45% (45w)
  • Active 3 min @ 60% (60w)
  • Active 3 min @ 65% (65w)
  • Active 3 min @ 70% (70w)
  • Active 3 min @ 75% (75w)
  • Active 1 min @ 90% (90w)
  • Active 5 min @ 55% (55w)
  • Active 3 min @ 60% (60w)
  • Active 3 min @ 65% (65w)
  • Active 3 min @ 70% (70w)
  • Active 3 min @ 75% (75w)
  • 2X
    • Active 5 min @ 45% (45w)
    • Active 3 min @ 60% (60w)
    • Active 3 min @ 65% (65w)
    • Active 3 min @ 70% (70w)
  • 3 min @ 75% (75w)
  • 1 min @ 90% (90w)
  • 5 min @ 55% (55w)
  • 3 min @ 60% (60w)
  • 3 min @ 65% (65w)
  • 3 min @ 70% (70w)
  • 3 min @ 75% (75w)
  • 1 min @ 90% (90w)
  • 5 min @ 55% (55w)
  • 3 min @ 60% (60w)
  • 3 min @ 65% (65w)
  • 3 min @ 70% (70w)
  • 3 min @ 75% (75w)
  • 5 min @ 45% (45w)
  • 3 min @ 60% (60w)
  • 3 min @ 65% (65w)
  • 3 min @ 70% (70w)
  • 3 min @ 75% (75w)
  • 1 min @ 90% (90w)
  • 5 min @ 60% (60w)
  • 2 min @ 55% (55w)