Endurance

Z2 Cad/Pos Workout

  • Cycling
  • 45mTime
  • 39Stress
  • 0.72Intensity
  • 15Popularity

About this workout

This endurance workout is perfect for building your aerobic engine with a solid 45 minutes at a steady pace, peppered with short bursts at 90% FTP to keep things engaging. Think of it as a classic mid-week staple that prepares you for those longer group rides or helps you power through climbs with ease.

keithsmith

Workout structure

  • Warm-Up 2 min @ 30-50% (30-50w)
  • 2X
    • Active 30 sec @ 90% (90w)
    • Active 30 sec @ 55% (55w)
  • 3X
    • Active 4 min @ 75% (75w)
    • Active 4 min @ 75% (75w) 75 rpm
    • Active 4 min @ 75% (75w) 100 rpm
    • Active 1 min @ 50% (50w)
  • Cooldown 2 min @ 50-30% (50-30w)