Endurance

My own SFR #2 for my plan

  • Cycling
  • 1hTime
  • 34Stress
  • 0.58Intensity
  • 15Popularity

About this workout

This steady endurance session is perfect for building your aerobic engine, making it an essential component of any trainer plan. Use it to stretch out your climbs or as a bread-and-butter workout during your SFR training.

lucmen

Workout structure

  • Warm-Up 4 min @ 40-46% (40-46w)
  • 3 min @ 55% (55w) 85-100 rpm
  • 2 min @ 65% (65w) 90-105 rpm
  • 1 min @ 75% (75w) 90-105 rpm
  • 15 sec @ 100% (100w) 90-105 rpm
  • 45 sec @ 60% (60w) 85-100 rpm
  • 1 min @ 46% (46w) 50-90 rpm
  • 7X
    • 1 min @ 75% (75w) 35-55 rpm
    • Rest 2 min @ 40% (40w) 50-90 rpm
  • 1 min @ 75% (75w) 35-55 rpm
  • 2 min @ 50% (50w) 50-95 rpm
  • 5 min @ 55% (55w) 50-95 rpm
  • 5 min @ 62% (62w) 50-95 rpm
  • 5 min @ 64% (64w) 50-95 rpm
  • 2 min @ 60% (60w) 50-95 rpm
  • 2 min @ 50% (50w) 85-100 rpm
  • Cooldown 5 min @ 46-40% (46-40w) 70-95 rpm