Fard 90 + CAD low

• Cycling
• 1h 30mTime
• 62Stress
• 0.64Intensity
• 15Popularity

About this workout

This steady endurance session is a bread-and-butter workout for building your aerobic engine, perfect for those long rides or when you're logging base miles. Incorporate this 90-minute ride into your routine to develop the stamina needed for climbing or maintaining a strong pace on group rides.

Workout structure

• Warm-Up 7 min @ 40% (40w)
• Warm-Up 3 min @ 60% (60w)
• 1 min @ 55% (55w) 100-110 rpm
• 2 min @ 64% (64w)
• 2 min @ 66% (66w) 100-110 rpm
• 4 min @ 68% (68w)
• 1 min @ 49% (49w) 100-110 rpm
• 2 min @ 70% (70w)
• 2 min @ 64% (64w) 100-110 rpm
• 2 min @ 66% (66w)
• 4 min @ 68% (68w) 100-110 rpm
• 30 sec @ 48% (48w)
• 2 min @ 70% (70w) 100-110 rpm
• 2 min @ 64% (64w)
• 2 min @ 66% (66w) 100-110 rpm
• 4 min @ 68% (68w)
• 2 min @ 70% (70w) 100-110 rpm
• 1 min @ 54% (54w)
• 4X
  • 2 min @ 64% (64w) 100-110 rpm
  • 2 min @ 66% (66w)
  • 4 min @ 68% (68w) 100-110 rpm
  • 2 min @ 70% (70w)
• 1:30 min @ 45% (45w) 100-110 rpm
• Cooldown 5 min @ 40% (40w)