Tempo

Road Ride - Endurance Build 1

  • Cycling
  • 1h 7mTime
  • 61Stress
  • 0.74Intensity
  • 30Popularity

About this workout

This endurance ride focuses on building aerobic durability with steady efforts, incorporating classic tempo work that prepares you for long group rides and stretches out climbs. It's a bread-and-butter session for developing the base miles essential for any cyclist's training plan.

gcam122

Workout structure

  • 2 min @ 50% (50w)
  • 1 min @ 75% (75w)
  • 30 sec @ 90% (90w)
  • 1 min @ 50% (50w)
  • 1 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 70% (70w)
  • 1 min @ 83% (83w)
  • 1 min @ 75% (75w)
  • 1 min @ 72% (72w)
  • 1 min @ 76% (76w)
  • 25 sec @ 50% (50w)
  • 1 min @ 80% (80w)
  • 1 min @ 82% (82w)
  • 1 min @ 76% (76w)
  • 1:25 min @ 72% (72w)
  • 1 min @ 82% (82w)
  • 1 min @ 70% (70w)
  • 1 min @ 73% (73w)
  • 1 min @ 79% (79w)
  • 1 min @ 82% (82w)
  • 25 sec @ 50% (50w)
  • 1:25 min @ 80% (80w)
  • 1 min @ 70% (70w)
  • 1 min @ 72% (72w)
  • 1 min @ 76% (76w)
  • 1 min @ 71% (71w)
  • 1 min @ 78% (78w)
  • 1 min @ 81% (81w)
  • 1 min @ 76% (76w)
  • 1 min @ 72% (72w)
  • 1 min @ 74% (74w)
  • 1 min @ 78% (78w)
  • 20 sec @ 65% (65w)
  • 1:30 min @ 80% (80w)
  • 1 min @ 75% (75w)
  • 1:15 min @ 73% (73w)
  • 1 min @ 79% (79w)
  • 1 min @ 82% (82w)
  • 1:25 min @ 74% (74w)
  • 1 min @ 80% (80w)
  • 1 min @ 70% (70w)
  • 1 min @ 72% (72w)
  • 1 min @ 76% (76w)
  • 30 sec @ 50% (50w)
  • 2 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 2X
    • 1 min @ 80% (80w)
    • 1 min @ 70% (70w)
  • 40 sec @ 60% (60w)
  • 1:15 min @ 76% (76w)
  • 1 min @ 79% (79w)
  • 1 min @ 71% (71w)
  • 1 min @ 82% (82w)
  • 1 min @ 75% (75w)
  • 1 min @ 79% (79w)
  • 1 min @ 82% (82w)
  • 1 min @ 74% (74w)
  • 1 min @ 80% (80w)
  • 4 min @ 50% (50w)