Pen y Castell
- Cycling
- 1h 45mTime
- 81Stress
- 0.68Intensity
- 55Popularity
About this workout
Pen y Castell is a solid tempo session that builds your aerobic durability below threshold, making it a perfect mid-week staple for those long climbs or sustained efforts. This workout keeps you engaged while preparing you for steady group rides and helps enhance your endurance without burning out.
Workout structure
- 8 min @ 50% (50w)
- 9 min @ 65% (65w)
- 10 min @ 80% (80w) 80-90 rpm
- 6:30 min @ 55% (55w)
- 9 min @ 88% (88w) 80-90 rpm
- 6:30 min @ 55% (55w)
- 10 min @ 75% (75w) 75-85 rpm
- 6 min @ 55% (55w)
- 10 min @ 85% (85w) 80-90 rpm
- 15 min @ 50% (50w)
- 15 min @ 40% (40w)