1. Endurance (Steady)

• Cycling
• 2h 0mTime
• 98Stress
• 0.70Intensity
• 25Popularity

About this workout

This steady endurance workout features a classic main set of 4 × 3 min at 93% FTP, perfect for building your aerobic engine and improving your base miles. It's an essential mid-week staple that prepares you for sustained efforts in group rides and long climbs, ensuring you're ready for the demands of your next big ride.

Workout structure

• Warm-Up 10 min @ 55% (55w) 85 rpm
• 3X
  • 20 min @ 65% (65w) 85 rpm
  • 2 min @ 93% (93w) 80 rpm
• 20 min @ 65% (65w) 85 rpm
• 4X
  • 3 min @ 93% (93w) 90 rpm
  • 1 min @ 55% (55w) 80 rpm
• Cooldon 8 min @ 45% (45w) 85 rpm