long warmup 72m 48tss .63if

• Cycling
• 1h 12mTime
• 48Stress
• 0.63Intensity
• 40Popularity

About this workout

A solid endurance workout to build your aerobic engine, this session features a long warmup followed by 6 x 30 seconds at near-FTP, perfect for improving your top-end power while keeping the overall effort manageable. It's a great addition to your training week, setting you up for those longer rides and helping you maintain pace during group events.

Workout structure

• 2 min @ 32% (32w)
• 2 min @ 42% (42w)
• 3 min @ 53% (53w)
• 3 min @ 58% (58w)
• 5X
  • 1 min @ 79% (79w)
  • Rest 1 min @ 58% (58w)
• 2 min @ 53% (53w)
• 6X
  • 30 sec @ 99% (99w)
  • 4:30 min @ 62% (62w)
• 20 min @ 55% (55w)