Endurance

LIT - 3x12m 75%FTP 1h

  • Cycling
  • 1hTime
  • 50Stress
  • 0.71Intensity
  • 60Popularity

About this workout

This LIT workout features a classic pyramid structure with 5 sets of 30 seconds at 95% FTP, followed by easy recoveries to build your endurance while pushing your limits. Perfect for those long rides where you want to boost your aerobic capacity without burning out.

Thomas

Workout structure

  • Warm-Up 4 min @ 40-78% (40-78w)
  • 5X
    • Active 30 sec @ 95% (95w)
    • Rest 1 min @ 55% (55w)
  • Active 1:30 min @ 55% (55w)
  • 3X
    • Active 12 min @ 75% (75w)
    • Rest 2 min @ 50% (50w)
  • Cooldown 5 min @ 70-40% (70-40w)