Endurance

FTP builder - w3d3 - Foundation

  • Cycling
  • 54mTime
  • 42Stress
  • 0.68Intensity
  • 2,587Popularity

About this workout

This steady endurance session is your bread-and-butter workout for building a solid aerobic engine, crucial for improving your MVDP FTP and preparing for those longer efforts in races. A time-tested staple, it lays the foundation for more intense training while keeping you in the zone to sustain your power through the toughest climbs.

skyracer

Workout structure

  • 1 min @ 50% (50w)
  • 1 min @ 51% (51w)
  • 1 min @ 52% (52w)
  • 1 min @ 53% (53w)
  • 1 min @ 54% (54w)
  • 1 min @ 55% (55w)
  • 6X
    • 6 min @ 73% (73w)
    • Rest 1 min @ 52% (52w)
  • 1 min @ 55% (55w)
  • 1 min @ 54% (54w)
  • 1 min @ 53% (53w)
  • 1 min @ 52% (52w)
  • 1 min @ 51% (51w)
  • 1 min @ 50% (50w)