Endurance Z1-Z2-Z3 base

• Cycling
• 45mTime
• 29Stress
• 0.62Intensity
• 100Popularity

About this workout

This endurance workout focuses on building your aerobic engine with steady efforts while incorporating short bursts at 85.2% FTP to spice things up. Perfect for those mid-week base rides, it helps you develop the necessary stamina for longer climbs and sustained efforts in group rides, making it a classic Z1-Z2-Z3 mix.

Workout structure

• 5 min @ 40-55% (40-55w) 90 rpm
• 4 min @ 65% (65w) 75 rpm
• 2 min @ 53% (53w) 90 rpm
• 4 min @ 66% (66w) 75 rpm
• 2 min @ 52% (52w) 90 rpm
• 4 min @ 65% (65w) 75 rpm
• 2 min @ 52% (52w) 90 rpm
• 3 min @ 75% (75w) 72 rpm
• 3 min @ 52% (52w) 90 rpm
• 3 min @ 77% (77w) 72 rpm
• 3 min @ 52% (52w) 90 rpm
• 1 min @ 85% (85w) 68 rpm
• 3 min @ 53% (53w) 90 rpm
• 1 min @ 85% (85w) 68 rpm
• 5 min @ 55-44% (55-44w) 95 rpm