Endurance: Long ride with small climbs

• Cycling
• 3h 10mTime
• 223Stress
• 0.84Intensity
• 35Popularity

About this workout

This workout features a classic endurance ride with a couple of hard anaerobic efforts, pushing your limits with 2 × 5 min at 105% FTP to build that crucial top-end punch. Perfect for long rides with small climbs, it balances intensity with recovery, making it an ideal mid-week staple to enhance your overall stamina and speed.

Workout structure

• 15 min @ 70% (70w) 80 rpm
• 3 min @ 150% (150w) 90 rpm
• 15 min @ 90% (90w) 90 rpm
• 5 min @ 70% (70w) 90 rpm
• 10 min @ 75% (75w) 90 rpm
• 5 min @ 105% (105w) 90 rpm
• 20 min @ 70% (70w) 90 rpm
• 4X
  • 5 min @ 75% (75w) 90 rpm
  • Rest 5 min @ 65% (65w)
• 5 min @ 105% (105w) 90 rpm
• 20 min @ 75% (75w) 90 rpm
• 2 min @ 120% (120w) 90 rpm
• 20 min @ 65% (65w) 90 rpm
• 10 min @ 95% (95w) 90 rpm
• 10 min @ 65% (65w) 90 rpm
• 7 min @ 110% (110w) 90 rpm
• 3 min @ 65% (65w) 90 rpm