Gran fondo - S1 E4 The LR - Spiked Base

• Cycling
• 1h 35mTime
• 86Stress
• 0.74Intensity
• 20Popularity

About this workout

This workout features a solid tempo effort with short bursts of intensity at 120% FTP, perfect for building aerobic durability while sharpening your top-end speed. Ideal for improving your performance in long rides or preparing for race kicks, it strikes a balance between endurance and power.

Workout structure

• 7 min @ 45-65% (45-65w) Erg
• 15 min @ 65% (65w) Erg
• 10 min @ 80% (80w) Erg
• 10 min @ 60% (60w) Erg
• 5 min @ 55% (55w) Erg
• 5 min @ 80% (80w) Erg
• 30 sec @ 120% (120w) Erg
• 3 min @ 100% (100w) Erg
• 10 min @ 76% (76w) Erg
• 5 min @ 55% (55w) Erg
• 5 min @ 85% (85w) Erg
• 30 sec @ 120% (120w) Erg
• 3 min @ 100% (100w) Erg
• 10 min @ 65% (65w) Erg
• 6 min @ 65-45% (65-45w) Erg