Endurance

FTP Builder_Week 4_Day 1

  • Cycling
  • 1h 6mTime
  • 53Stress
  • 0.69Intensity
  • 70Popularity

About this workout

This steady endurance session is a classic day trainer staple, perfect for building your aerobic engine while keeping the effort manageable. Incorporate this into your routine to prepare for longer rides and boost your FTP like MVDP.

acarlux

Workout structure

  • 8 min @ 40-73% (40-73w) 85 rpm
  • 8 min @ 73% (73w) 95 rpm
  • 1 min @ 53% (53w) 85 rpm
  • 4X
    • 1:30 min @ 73% (73w) 100 rpm
    • 30 sec @ 73% (73w) 70 rpm
  • 1 min @ 53% (53w) 85 rpm
  • 2 min @ 73% (73w) 90 rpm
  • 2 min @ 73% (73w) 95 rpm
  • 4 min @ 73% (73w) 100 rpm
  • 2X
    • 1 min @ 53% (53w) 85 rpm
    • 8 min @ 73% (73w) 95 rpm
  • 1 min @ 53% (53w) 85 rpm
  • 4X
    • 1:30 min @ 73% (73w) 100 rpm
    • 30 sec @ 73% (73w) 70 rpm
  • 5 min @ 53-40% (53-40w) 85 rpm