Endurance

My own Warm-up SFR #4

  • Cycling
  • 45mTime
  • 26Stress
  • 0.59Intensity
  • 41Popularity

About this workout

This steady endurance session is a classic warm-up for SFR training, perfect for preparing your legs for tougher efforts ahead or as a standalone ride on a cruisy day. Ideal for building your aerobic engine while keeping the effort manageable, it’s a must-have in any British cycling warm-up routine.

lucmen

Workout structure

  • 4 min @ 40-45% (40-45w) 108 rpm
  • Warm-Up 3 min @ 55% (55w)
  • Warm-Up 2 min @ 65% (65w)
  • Warm-Up 1 min @ 75% (75w)
  • Warm-Up 15 sec @ 100% (100w)
  • Warm-Up 45 sec @ 60% (60w)
  • Warm-Up 1 min @ 40% (40w)
  • 7X
    • 1:30 min @ 75% (75w) 35-45 rpm
    • 2 min @ 40% (40w) 50-100 rpm
  • 1:30 min @ 75% (75w) 35-45 rpm
  • 2 min @ 50% (50w) 50-100 rpm
  • Cooldown 5 min @ 40% (40w)