Foundation W1D1

• Cycling
• 48mTime
• 33Stress
• 0.64Intensity
• 25Popularity

About this workout

This steady endurance ride is your bread-and-butter session for building a solid aerobic engine, perfect for those long weekend rides or when you need to stretch out your climbing legs. Consistent and uncomplicated, it's the essential base work that pays off over time.

Workout structure

• 10 min @ 40-72% (40-72w) 85 rpm
• 4 min @ 72% (72w) 95 rpm
• 2 min @ 53% (53w) 85 rpm
• 4 min @ 72% (72w) 100 rpm
• 2 min @ 53% (53w) 85 rpm
• 4 min @ 72% (72w) 90 rpm
• 2 min @ 53% (53w) 95 rpm
• 4 min @ 72% (72w) 100 rpm
• 2 min @ 53% (53w) 85 rpm
• 4 min @ 72% (72w) 90 rpm
• Rest 10 min @ 59-40% (59-40w)