Long Endurance Workout-3

• Cycling
• 2h 32mTime
• 136Stress
• 0.73Intensity
• 96Popularity

About this workout

This long endurance workout with 3 x 30 sec at 100% FTP punctuates your base miles, ensuring you build a solid aerobic foundation while testing your limits. It's a classic routine for those who want to mix in some intensity while still focusing on endurance, perfect for steady group rides or long solo efforts.

Workout structure

• 15 min @ 50-65% (50-65w)
• 3X
  • 20 min @ 75% (75w)
  • Rest 30 sec @ 100% (100w)
• 3X
  • 20 min @ 75% (75w)
  • Rest 15 sec @ 100% (100w)
• 15 min @ 75-50% (75-50w)