Endurance

Pirâmide 75% max

  • Cycling
  • 1h 20mTime
  • 46Stress
  • 0.59Intensity
  • 15Popularity

About this workout

This steady endurance session is your bread-and-butter workout for building aerobic capacity over time, perfect for those long rides or building your base miles. Aim for a conversational pace to ensure you're primed for those tougher VO2 max efforts when the road gets steep.

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Workout structure

  • Warm-Up 5 min @ 33-53% (33-53w)
  • Active 5 min @ 48% (48w) 88 rpm
  • Active 5 min @ 53% (53w) 93 rpm
  • 10X
    • Active 30 sec @ 63% (63w) 85 rpm
    • Rest 30 sec @ 53% (53w) 105 rpm
  • Active 5 min @ 53% (53w)
  • Active 3 min @ 58% (58w)
  • Active 3 min @ 63% (63w)
  • Active 3 min @ 68% (68w)
  • Active 3 min @ 73% (73w)
  • Active 3 min @ 68% (68w)
  • Active 3 min @ 63% (63w)
  • Active 3 min @ 58% (58w)
  • Active 5 min @ 53% (53w)
  • Active 3 min @ 58% (58w)
  • Active 3 min @ 63% (63w)
  • Active 3 min @ 68% (68w)
  • Active 3 min @ 73% (73w)
  • Cooldown 12 min @ 56-36% (56-36w)