Endurance

Ptarmigan

  • Cycling
  • 3h 0mTime
  • 120Stress
  • 0.63Intensity
  • 452Popularity

About this workout

The Ptarmigan workout is a classic endurance session that builds your aerobic engine over a solid 180 minutes, perfect for long group rides or steady solo outings. It's the bread-and-butter of cycling training, laying the groundwork for all your harder efforts to come.

SooMK

Workout structure

  • 5 min @ 50% (50w)
  • 5 min @ 57% (57w)
  • 1 min @ 57-65% (57-65w)
  • 20 min @ 65% (65w)
  • 1 min @ 65-60% (65-60w)
  • 24 min @ 60% (60w)
  • 1 min @ 60-70% (60-70w)
  • 25 min @ 70% (70w)
  • 1 min @ 70-60% (70-60w)
  • 21 min @ 60% (60w)
  • 1 min @ 60-65% (60-65w)
  • 27 min @ 65% (65w)
  • 1 min @ 65-60% (65-60w)
  • 22 min @ 60% (60w)
  • 1 min @ 60-65% (60-65w)
  • 20 min @ 65% (65w)
  • 1 min @ 65-50% (65-50w)
  • 3 min @ 50% (50w)