Tempo

Endurance Pyramids Long

  • Cycling
  • 2h 0mTime
  • 107Stress
  • 0.73Intensity
  • 15Popularity

About this workout

This endurance workout features 2 sets of 30 seconds at 110% FTP, perfect for building the stamina needed to sustain tempo during long rides or races. A staple for riders looking to develop aerobic durability while incorporating some intensity, this session will keep you strong and steady on those demanding climbs.

ACON1927

Workout structure

  • 1 min @ 40% (40w)
  • 1 min @ 45% (45w)
  • 1 min @ 50% (50w)
  • 1 min @ 55% (55w)
  • 1 min @ 60% (60w)
  • 1 min @ 65% (65w)
  • 1 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • 2X
    • 30 sec @ 60% (60w)
    • 30 sec @ 110% (110w)
  • 1 min @ 50% (50w)
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
  • 2 min @ 85% (85w)
  • 2 min @ 75% (75w)
  • 2X
    • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
  • 2 min @ 85% (85w)
  • 2 min @ 75% (75w)
  • 2X
    • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
  • 2 min @ 85% (85w)
  • 2 min @ 75% (75w)
  • 2X
    • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
  • 2 min @ 85% (85w)
  • 2 min @ 75% (75w)
  • 2X
    • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
  • 2 min @ 85% (85w)
  • 2 min @ 75% (75w)
  • 2X
    • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
  • 2 min @ 85% (85w)
  • 2 min @ 75% (75w)
  • 2X
    • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
  • 2 min @ 85% (85w)
  • 2 min @ 75% (75w)
  • 2X
    • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
  • 2 min @ 85% (85w)
  • 2 min @ 75% (75w)
  • 2X
    • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
  • 2 min @ 85% (85w)
  • 2 min @ 75% (75w)
  • 2X
    • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
  • 2 min @ 85% (85w)
  • 2 min @ 75% (75w)
  • 2 min @ 65% (65w)
  • 2 min @ 60% (60w)
  • 2 min @ 55% (55w)
  • 2 min @ 50% (50w)
  • 1 min @ 45% (45w)