Endurance 210 68-75% FTP

• Cycling
• 3h 30mTime
• 176Stress
• 0.71Intensity
• 26Popularity

About this workout

This classic 210-minute endurance session is perfect for building your aerobic engine, laying the foundation for stronger performances in races and long rides. Incorporate this staple into your training to improve your FTP test results and sustain solid power when the road gets tough.

Workout structure

• Warm-Up 3 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)
• 1 min @ 68-72% (68-72w)
• 6 min @ 72% (72w)
• 1 min @ 72-75% (72-75w)
• 6 min @ 75% (75w)
• 1 min @ 75-72% (75-72w)
• 6 min @ 72% (72w)
• 1 min @ 72-68% (72-68w)
• 6 min @ 68% (68w)
• 1 min @ 68-72% (68-72w)
• 6 min @ 72% (72w)
• 1 min @ 72-75% (72-75w)
• 6 min @ 75% (75w)
• 1 min @ 75-72% (75-72w)
• 6 min @ 72% (72w)
• 1 min @ 72-68% (72-68w)
• 6 min @ 68% (68w)
• 1 min @ 68-72% (68-72w)
• 6 min @ 72% (72w)
• 1 min @ 72-75% (72-75w)
• 6 min @ 75% (75w)
• 1 min @ 75-72% (75-72w)
• 6 min @ 72% (72w)
• 1 min @ 72-68% (72-68w)
• 6 min @ 68% (68w)
• 1 min @ 68-72% (68-72w)
• 6 min @ 72% (72w)
• 1 min @ 72-75% (72-75w)
• 6 min @ 75% (75w)
• 1 min @ 75-72% (75-72w)
• 6 min @ 72% (72w)
• 1 min @ 72-68% (72-68w)
• 6 min @ 68% (68w)
• 1 min @ 68-72% (68-72w)
• 6 min @ 72% (72w)
• 1 min @ 72-75% (72-75w)
• 6 min @ 75% (75w)
• 1 min @ 75-72% (75-72w)
• 6 min @ 72% (72w)
• 1 min @ 72-68% (72-68w)
• 6 min @ 68% (68w)
• 1 min @ 68-72% (68-72w)
• 6 min @ 72% (72w)
• 1 min @ 72-75% (72-75w)
• 6 min @ 75% (75w)
• 1 min @ 75-72% (75-72w)
• 6 min @ 72% (72w)
• 1 min @ 72-68% (72-68w)
• 6 min @ 68% (68w)
• 1 min @ 68-72% (68-72w)
• 6 min @ 72% (72w)
• 1 min @ 72-75% (72-75w)
• 6 min @ 75% (75w)
• 1 min @ 75-72% (75-72w)
• 6 min @ 72% (72w)
• 1 min @ 72-68% (72-68w)
• Cooldown 3 min @ 60% (60w)
• Cooldown 3 min @ 50% (50w)
• Cooldown 3 min @ 40% (40w)