Glassy -3

• Cycling
• 30mTime
• 20Stress
• 0.63Intensity
• 260Popularity

About this workout

This 30-minute steady endurance session is a classic mid-week staple for building your aerobic engine, perfect for long rides or setting a solid pace on group rides. Incorporate this workout alongside other intervals like 3 x 30 or 5 x 8/3 for a well-rounded training plan.

Workout structure

• 4 min @ 50% (50w)
• 3 min @ 55% (55w)
• 3 min @ 60% (60w)
• 5 min @ 65% (65w)
• 1 min @ 65-75% (65-75w)
• 4 min @ 75% (75w)
• 1 min @ 75-70% (75-70w)
• 4 min @ 70% (70w)
• 5 min @ 40% (40w)