Endurance + Micro bursts

• Cycling
• 2h 0mTime
• 87Stress
• 0.66Intensity
• 15Popularity

About this workout

This workout combines steady endurance with explosive 30-second bursts at 115% FTP, making it a great choice for building your aerobic base while enhancing your capacity for when the road kicks up. Ideal for those looking to improve their performance in group rides or races, this session offers the perfect balance of sustainable effort and raw power.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 60% (60w)
• 2 min @ 70% (70w)
• 2 min @ 75% (75w)
• 2 min @ 80% (80w)
• 3X
  • 1 min @ 50% (50w)
  • 10 sec @ 125% (125w)
• 1 min @ 50% (50w)
• 2 min @ 60% (60w)
• 10X
  • 30 sec @ 115% (115w)
  • 3:30 min @ 60% (60w)
• 54 min @ 60% (60w)
• 5 min @ 60% (60w)
• 5 min @ 50% (50w)