Endurance (200min)

• Cycling
• 3h 19mTime
• 163Stress
• 0.70Intensity
• 26Popularity

About this workout

This endurance ride blends steady efforts with 4 × 5 min intervals at 85% FTP, perfect for building aerobic durability and the stamina needed for long climbs or extended group rides. It's a classic mid-week staple that lays the groundwork for more demanding workouts ahead.

Workout structure

• 20 min @ 50% (50w)
• 20 min @ 70% (70w)
• 10 min @ 75% (75w)
• 5 min @ 85% (85w)
• 1 min @ 100% (100w)
• 5 min @ 50% (50w)
• 20 min @ 70% (70w)
• 10 min @ 75% (75w)
• 5 min @ 85% (85w)
• 1 min @ 100% (100w)
• 5 min @ 50% (50w)
• 20 min @ 70% (70w)
• 10 min @ 75% (75w)
• 5 min @ 85% (85w)
• 1 min @ 100% (100w)
• 5 min @ 50% (50w)
• 20 min @ 70% (70w)
• 10 min @ 75% (75w)
• 5 min @ 85% (85w)
• 1 min @ 100% (100w)
• 5 min @ 50% (50w)
• 15 min @ 40% (40w)