Endurance 200 68-75% FTP
- Cycling
- 3h 20mTime
- 164Stress
- 0.70Intensity
- 16Popularity
About this workout
This classic 200-minute steady endurance session builds your aerobic engine, essential for those long group rides and races. Perfect for base miles and preparing for the demands of an FTP test, it’s the foundation that pays off in fitness over time.
Workout structure
- Warm-Up 2 min @ 40% (40w)
- Warm-Up 3 min @ 50% (50w)
- Warm-Up 3 min @ 60% (60w)
- Warm-Up 1 min @ 75% (75w)
- Warm-Up 1 min @ 50% (50w)
- 6 min @ 68% (68w)
- 1 min @ 68-72% (68-72w)
- 5 min @ 72% (72w)
- 1 min @ 72-75% (72-75w)
- 5 min @ 75% (75w)
- 1 min @ 75-72% (75-72w)
- 5 min @ 72% (72w)
- 1 min @ 72-68% (72-68w)
- 6 min @ 68% (68w)
- 1 min @ 68-72% (68-72w)
- 5 min @ 72% (72w)
- 1 min @ 72-75% (72-75w)
- 5 min @ 75% (75w)
- 1 min @ 75-72% (75-72w)
- 5 min @ 72% (72w)
- 1 min @ 72-68% (72-68w)
- 6 min @ 68% (68w)
- 1 min @ 68-72% (68-72w)
- 5 min @ 72% (72w)
- 1 min @ 72-75% (72-75w)
- 5 min @ 75% (75w)
- 1 min @ 75-72% (75-72w)
- 5 min @ 72% (72w)
- 1 min @ 72-68% (72-68w)
- 6 min @ 68% (68w)
- 1 min @ 68-72% (68-72w)
- 5 min @ 72% (72w)
- 1 min @ 72-75% (72-75w)
- 5 min @ 75% (75w)
- 1 min @ 75-72% (75-72w)
- 5 min @ 72% (72w)
- 1 min @ 72-68% (72-68w)
- 6 min @ 68% (68w)
- 1 min @ 68-72% (68-72w)
- 5 min @ 72% (72w)
- 1 min @ 72-75% (72-75w)
- 5 min @ 75% (75w)
- 1 min @ 75-72% (75-72w)
- 5 min @ 72% (72w)
- 1 min @ 72-68% (72-68w)
- 6 min @ 68% (68w)
- 1 min @ 68-72% (68-72w)
- 5 min @ 72% (72w)
- 1 min @ 72-75% (72-75w)
- 5 min @ 75% (75w)
- 1 min @ 75-72% (75-72w)
- 5 min @ 72% (72w)
- 1 min @ 72-68% (72-68w)
- 6 min @ 68% (68w)
- 1 min @ 68-72% (68-72w)
- 5 min @ 72% (72w)
- 1 min @ 72-75% (72-75w)
- 5 min @ 75% (75w)
- 1 min @ 75-72% (75-72w)
- 5 min @ 72% (72w)
- 1 min @ 72-68% (72-68w)
- 5 min @ 68% (68w)
- Cooldown 3 min @ 60% (60w)
- Cooldown 3 min @ 50% (50w)
- Cooldown 4 min @ 40% (40w)