Endurance

FTP builder - w2d1 - Foundation - Extended

  • Cycling
  • 1hTime
  • 44Stress
  • 0.66Intensity
  • 45Popularity

About this workout

This steady endurance session is your bread-and-butter workout, perfect for building the aerobic engine necessary for sustained efforts during FTP tests like the Kolie Moore FTP test. Incorporate this 60-minute ride into your routine to develop a solid foundation that will serve you well on group rides and long climbs.

Russbuss777

Workout structure

  • 2:30 min @ 33% (33w) 85 rpm
  • 2:30 min @ 38% (38w) 90 rpm
  • 2:30 min @ 44% (44w) 110 rpm
  • 2:30 min @ 55% (55w) 85 rpm
  • 5X
    • 6 min @ 73% (73w)
    • Rest 2 min @ 52% (52w)
  • 6 min @ 73% (73w)
  • 2 min @ 50% (50w)
  • 2 min @ 33% (33w)