Endurance

endurance 5x5 RPE 4 80-90rpm

  • Cycling
  • 53mTime
  • 38Stress
  • 0.65Intensity
  • 15Popularity

About this workout

This steady endurance session is a classic way to build your aerobic engine, perfect for long rides or maintaining a consistent pace during group outings. It’s a great mid-week staple for those looking to log base miles without overdoing it, setting you up for stronger performance when it counts.

theodz74

Workout structure

  • Warm-Up 2 min @ 39% (39w) 80-90 rpm
  • Ramp up 2 min @ 46% (46w) 80-90 rpm
  • Ramp up 2 min @ 51% (51w) 80-90 rpm
  • Ramp up 2 min @ 59% (59w) 80-90 rpm
  • Ramp up 2 min @ 65% (65w) 80-90 rpm
  • Cooldown 1 min @ 55% (55w) 80-90 rpm
  • Ramp up 3 sec @ 58% (58w) 80-90 rpm
  • Ramp up 3 sec @ 61% (61w) 80-90 rpm
  • Ramp up 3 sec @ 65% (65w) 80-90 rpm
  • Ramp up 3 sec @ 68% (68w) 80-90 rpm
  • 4X
    • Endurance 5 min @ 75% (75w) 80-90 rpm
    • Rest 4 min @ 60% (60w) 80 rpm
  • Cooldown 2 min @ 55% (55w) 80-90 rpm
  • Cooldown 2 min @ 50% (50w) 80-90 rpm
  • Cooldown 1 min @ 46% (46w) 80-90 rpm
  • Cooldown 1 min @ 41% (41w) 80-90 rpm