Endurance

SE - 4x15m Z2 2h

  • Cycling
  • 2h 0mTime
  • 96Stress
  • 0.69Intensity
  • 31Popularity

About this workout

This Z2 workout focuses on solid endurance building with a classic main set of 4 × 30 seconds at 95% FTP, pushing your limits while allowing for recovery. A perfect mid-week staple for developing aerobic capacity and preparing for longer rides or climbs ahead.

Thomas

Workout structure

  • Warm-Up 4 min @ 40-78% (40-78w)
  • 4X
    • Active 30 sec @ 95% (95w)
    • Rest 1 min @ 55% (55w)
  • Active 2 min @ 55% (55w)
  • Active 15 min @ 75% (75w) 55 rpm
  • Active 3 min @ 55% (55w)
  • 3X
    • Active 1:30 min @ 70% (70w)
    • Rest 1:30 min @ 55% (55w)
  • Active 2 min @ 55% (55w)
  • Active 15 min @ 75% (75w) 55 rpm
  • Active 3 min @ 55% (55w)
  • 3X
    • Active 1:30 min @ 70% (70w)
    • Rest 1:30 min @ 55% (55w)
  • Active 2 min @ 55% (55w)
  • Active 15 min @ 75% (75w) 55 rpm
  • Active 3 min @ 55% (55w)
  • 3X
    • Active 1:30 min @ 70% (70w)
    • Rest 1:30 min @ 55% (55w)
  • Active 2 min @ 55% (55w)
  • Active 15 min @ 75% (75w) 55 rpm
  • Cooldown 6 min @ 55-40% (55-40w)