Endurance

FTP builder - w3d1 - Foundation

  • Cycling
  • 1hTime
  • 44Stress
  • 0.66Intensity
  • 7,863Popularity

About this workout

This steady endurance session is a classic building block for your aerobic engine, perfect for those long weekend rides or increasing your mvdp for FTP tests. Stick with this bread-and-butter workout to lay the foundation for sustained power and performance gains.

skyracer

Workout structure

  • 2 min @ 40% (40w)
  • 2 min @ 46% (46w)
  • 2 min @ 52% (52w)
  • 2 min @ 55% (55w)
  • 6X
    • 6 min @ 73% (73w)
    • Rest 1 min @ 52% (52w)
  • 2 min @ 50% (50w)
  • 2 min @ 45% (45w)
  • 2 min @ 40% (40w)
  • 2 min @ 35% (35w)
  • 2 min @ 30% (30w)