endurance

FTP – Builder Wk 1 Day 1

  • Cycling
  • 46mTime
  • 30Stress
  • 0.63Intensity
  • 1,188Popularity

About this workout

This steady endurance session is the perfect day trainer to build your aerobic engine, setting a solid foundation for future efforts. Essential for long rides and maintaining pace with the group, it's a classic way to accumulate base miles that pay dividends as you approach your FTP goals.

John B

Workout structure

  • 3 min @ 45% (45w)
  • 3 min @ 55% (55w)
  • 4 min @ 65% (65w)
  • 5X
    • 4 min @ 70% (70w)
    • 2 min @ 52% (52w)
  • 1 min @ 65% (65w)
  • 1 min @ 60% (60w)
  • 2 min @ 55% (55w)
  • 2 min @ 45% (45w)