Endurance Ride 3.5 hr, 10 X3 , 2X 30

• Cycling
• 3h 30mTime
• 152Stress
• 0.66Intensity
• 50Popularity

About this workout

This endurance ride combines long, steady efforts with 5 x 30 seconds at 100% FTP, pushing your limits while building your aerobic engine. A perfect mid-week staple for those looking to stretch out climbs and maintain stamina for group rides or long events.

Workout structure

• 20 min @ 55% (55w)
• 5X
  • 15 sec @ 100% (100w)
  • 1:45 min @ 55% (55w)
• 5X
  • 30 sec @ 100% (100w)
  • 1:30 min @ 55% (55w)
• 10 min @ 60% (60w)
• 10X
  • 3 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 1 min @ 55% (55w)
• 20 min @ 60% (60w)
• 2X
  • 15 min @ 65-75% (65-75w)
  • 15 min @ 75-65% (75-65w)
  • 10 min @ 60% (60w)
• 10 min @ 55% (55w)