Endurance with 6 x 30's

• Cycling
• 2h 0mTime
• 77Stress
• 0.62Intensity
• 35Popularity

About this workout

This endurance workout incorporates 6 x 30 seconds at 90% FTP, designed to build your aerobic engine while maintaining a sustainable effort. Perfect for those long rides or building a solid base, it’s a classic way to blend intensity with endurance without overcooking your legs.

Workout structure

• 3 min @ 50% (50w)
• 2X
  • 1 min @ 75% (75w)
  • 1 min @ 50% (50w)
• 2X
  • 1 min @ 90% (90w)
  • 1 min @ 50% (50w)
• 3 min @ 50% (50w)
• Free-ride 58:30 min @ 60% (60w)
• 4:30 min @ 65% (65w)
• 6X
  • Free-ride 30 sec @ 60% (60w)
  • 5 min @ 65% (65w)
• 3:20 min @ 60% (60w)
• 3:20 min @ 55% (55w)
• 3:20 min @ 50% (50w)