Endurance 210'
- Cycling
- 3h 30mTime
- 152Stress
- 0.66Intensity
- 120Popularity
About this workout
This endurance workout builds your aerobic engine with a solid mix of steady efforts and short bursts at 90% FTP, perfect for maintaining stamina during long rides or prepping for endurance events. It's a time-tested staple that keeps you strong and ready to tackle longer climbs or sustained efforts in races.
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)
- 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)
- 6 min @ 60% (60w)