LSCT Warmup + Endurance Black
1. Warmup Option: Simply ride as though you would during any other workout and try to match your Power to your Target Power – that’s it, you’re done reading.
2. Fatigue/Freshness Option: Pedal a steady 85-95rpm cadence over the course of the 15-minutes’ worth of warmup intervals keeping in mind that pedaling too slowly or too quickly or too randomly will affect your HR and skew the results.
3. Note your HR during the latter 5 minutes of each 6-minute stretch because it will take a minute to normalize each time your effort increases.
4. Note your HR during the latter 2 minutes of the 3-minute stretch.
5. Following the final 3 minutes, stop pedaling (or backpedal very slowly in you’re using cadence to play/pause your workout) and sit upright.
6. Watch your HR descend and start making notes, mental or on paper, in order to begin making associations.
7 .Black is an hour of aerobic Endurance riding ranging from 50-80% FTP with no recovery.
- Author: Steve UCY
- Sport: bike
- Duration: 81 min
- Dominant zone: Endurance
- Intensity: 0.68
- Created: 2023-03-11T13:06:11.645Z
- Updated: 2026-04-22T11:00:46.944Z
Structure
- 6 min @ 50% (50w) 95 rpm
- 6 min @ 72% (72w) 95 rpm
- 3 min @ 96% (96w) 95 rpm
- 1 min @ 9% (9w) 30 rpm
- 5 min @ 18% (18w) 85 rpm
- 1:30 min @ 50% (50w) 85 rpm
- 1:30 min @ 60% (60w) 85 rpm
- 3 min @ 70% (70w) 90 rpm
- 3 min @ 64% (64w) 90 rpm
- 3 min @ 75% (75w) 90 rpm
- 3 min @ 68% (68w) 85 rpm
- 3 min @ 72% (72w) 90 rpm
- 2 min @ 65% (65w) 90 rpm
- 1 min @ 75% (75w) 90 rpm
- 3 min @ 68% (68w) 85 rpm
- 1 min @ 72% (72w) 90 rpm
- 3 min @ 66% (66w) 85 rpm
- 2 min @ 75% (75w) 90 rpm
- 1 min @ 71% (71w) 90 rpm
- 3 min @ 69% (69w) 85 rpm
- 1 min @ 70% (70w) 85 rpm
- 3 min @ 68% (68w) 85 rpm
- 2 min @ 74% (74w) 95 rpm
- 3 min @ 60% (60w) 85 rpm
- 2 min @ 78% (78w) 90 rpm
- 3 min @ 72% (72w) 90 rpm
- 2 min @ 82% (82w) 90 rpm
- 1 min @ 75% (75w) 90 rpm
- 3 min @ 66% (66w) 85 rpm
- 1 min @ 73% (73w) 90 rpm
- 5 min @ 40% (40w) 85 rpm