Endurance

Fondo 9X20min

  • Cycling
  • 3h 0mTime
  • 150Stress
  • 0.71Intensity
  • 20Popularity

About this workout

This classic 9x20min endurance workout builds your aerobic engine with steady, controlled efforts, making it an essential staple for long rides and gran fondo preparation. Perfect for developing the stamina needed to tackle those extended climbs and keep the pace in group rides.

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Workout structure

  • 20 min @ 47-65% (47-65w)
  • 20 min @ 65-73% (65-73w)
  • 2 min @ 73% (73w) 80 rpm
  • 2 min @ 73% (73w) 70 rpm
  • 2 min @ 73% (73w) 60 rpm
  • 2 min @ 73% (73w) 50 rpm
  • 2 min @ 73% (73w) 40 rpm
  • 2 min @ 73% (73w) 80 rpm
  • 2 min @ 73% (73w) 70 rpm
  • 2 min @ 73% (73w) 60 rpm
  • 2 min @ 73% (73w) 50 rpm
  • 2 min @ 73% (73w) 40 rpm
  • 4X
    • 3 min @ 73% (73w) 70 rpm
    • 2 min @ 73% (73w) 80 rpm
  • 5X
    • 2 min @ 75% (75w) 50 rpm
    • Rest 2 min @ 65% (65w)
  • 4X
    • 3 min @ 73% (73w) 70 rpm
    • 2 min @ 73% (73w) 80 rpm
  • 2 min @ 73% (73w) 80 rpm
  • 2 min @ 73% (73w) 70 rpm
  • 2 min @ 73% (73w) 60 rpm
  • 2 min @ 73% (73w) 50 rpm
  • 2 min @ 73% (73w) 40 rpm
  • 2 min @ 73% (73w) 80 rpm
  • 2 min @ 73% (73w) 70 rpm
  • 2 min @ 73% (73w) 60 rpm
  • 2 min @ 73% (73w) 50 rpm
  • 2 min @ 73% (73w) 40 rpm
  • 8X
    • 3 min @ 73% (73w) 70 rpm
    • 2 min @ 73% (73w) 80 rpm