endurance

FTP Builder – Week 3 Day 1

  • Cycling
  • 1hTime
  • 42Stress
  • 0.65Intensity
  • 460Popularity

About this workout

This steady endurance session is a classic way to build your aerobic engine, perfect for those mid-week rides or longer weekend outings. It's a day trainer staple that lays the foundation for your cycling goals, allowing you to accumulate base miles that pay off in the long run.

John B

Workout structure

  • 5 min @ 50% (50w)
  • 7 min @ 55% (55w)
  • 6X
    • 6 min @ 70% (70w)
    • 1 min @ 52% (52w)
  • 1 min @ 75% (75w)
  • 1 min @ 70% (70w)
  • 1 min @ 65% (65w)
  • 1 min @ 60% (60w)
  • 2 min @ 50% (50w)