Endurance

"L.A SPIN-OFF" #1

  • Cycling
  • 1hTime
  • 45Stress
  • 0.67Intensity
  • 25Popularity

About this workout

The L.A SPIN-OFF workout combines solid endurance efforts with a touch of intensity, featuring 3 sets of 90 seconds at 83% FTP to boost your aerobic base while keeping it manageable. Perfect for building your grundlagenausdauer and prepping for those longer group rides or weekend adventures, this session is a classic way to log some quality time in the saddle.

acbcabral

Workout structure

  • Warm-Up 15 min @ 57-77% (57-77w)
  • 5X
    • Active 30 sec @ 44% (44w)
    • Active 30 sec @ 44% (44w)
    • Active 1 min @ 74% (74w)
  • Active 1:30 min @ 63% (63w) 80 rpm
  • Active 1:30 min @ 63% (63w) 90 rpm
  • Active 1:30 min @ 70% (70w) 90 rpm
  • Active 1:30 min @ 63% (63w) 100 rpm
  • Active 30 sec @ 70% (70w) 120 rpm
  • Active 1:30 min @ 83% (83w) 55 rpm
  • Active 1 min @ 63% (63w) 110 rpm
  • Active 1:30 min @ 63% (63w) 80 rpm
  • Active 1:30 min @ 63% (63w) 90 rpm
  • Active 1:30 min @ 70% (70w) 90 rpm
  • Active 1:30 min @ 63% (63w) 100 rpm
  • Active 30 sec @ 70% (70w) 120 rpm
  • Active 1:30 min @ 83% (83w) 55 rpm
  • Active 1 min @ 63% (63w) 110 rpm
  • Active 1:30 min @ 63% (63w) 80 rpm
  • Active 1:30 min @ 63% (63w) 90 rpm
  • Active 1:30 min @ 70% (70w) 90 rpm
  • Active 1:30 min @ 63% (63w) 100 rpm
  • Active 30 sec @ 70% (70w) 120 rpm
  • Active 1:30 min @ 83% (83w) 55 rpm
  • Active 1 min @ 63% (63w) 110 rpm
  • Cooldown 8 min @ 69-49% (69-49w)