Endurance #3

• Cycling
• 1h 6mTime
• 61Stress
• 0.74Intensity
• 81Popularity

About this workout

This workout features a solid tempo main set with 2 x 5 minutes at 90% FTP, perfect for building aerobic durability and preparing for those long climbs or sustained efforts in group rides. It's a classic mid-week staple that offers great returns without pushing you over the edge.

Workout structure

• 1:30 min @ 45% (45w)
• 1:30 min @ 60% (60w)
• 1 min @ 60% (60w)
• 1 min @ 65% (65w)
• 1 min @ 81% (81w)
• 1 min @ 109% (109w)
• 2 min @ 50% (50w)
• 3 min @ 90% (90w)
• 3 min @ 50% (50w)
• 6X
  • 1 min @ 85% (85w) 110 rpm
  • 1 min @ 50% (50w) 85 rpm
• 2:30 min @ 60% (60w)
• 2:30 min @ 75% (75w)
• 20 sec @ 110% (110w)
• 2:30 min @ 75% (75w)
• 2:30 min @ 60% (60w)
• 2X
  • 5 min @ 90% (90w) 100 rpm
  • 5 min @ 60% (60w) 90 rpm
• 2X
  • 1 min @ 85% (85w) 110 rpm
  • 1 min @ 50% (50w) 85 rpm
• 1:15 min @ 75% (75w)
• 1:15 min @ 64% (64w)
• 1:15 min @ 56% (56w)
• 1:15 min @ 45% (45w)