Endurance & Intensity Mix
- Cycling
- 3h 5mTime
- 170Stress
- 0.74Intensity
- 15Popularity
About this workout
Long aerobic base ride with threshold and VO2max intervals. Includes tempo and threshold surges in the first half, followed by VO2max repeats, sprint efforts, and extended endurance riding.
Workout structure
- Warm-Up 10 min @ 50% (50w)
- Active 5 min @ 68% (68w)
- Active 3 min @ 83% (83w)
- Interval 2 min @ 98% (98w)
- Active 20 min @ 54% (54w)
- Interval 4 min @ 107% (107w)
- Active 4 min @ 68% (68w)
- Interval 4 min @ 107% (107w)
- Active 4 min @ 68% (68w)
- Interval 4 min @ 107% (107w)
- Active 20 min @ 54% (54w)
- Active 40 min @ 68% (68w)
- 5X
- Interval 2 min @ 107% (107w)
- Rest 1 min @ 54% (54w)
- Active 15 min @ 54% (54w)
- 10X
- Interval 30 sec @ 116% (116w)
- Rest 30 sec @ 52% (52w)
- Cooldown 25 min @ 54% (54w)