Endurance

SFR #1

  • Cycling
  • 45mTime
  • 25Stress
  • 0.58Intensity
  • 400Popularity

About this workout

This steady endurance session, also known as SFR training, is perfect for building your aerobic engine with a solid 45 minutes of sustained effort. It's a classic workout that fits nicely into your mid-week routine, setting you up for longer rides and tougher climbs ahead.

massirosati

Workout structure

  • 4 min @ 40% (40w)
  • 3 min @ 55% (55w)
  • 2 min @ 65% (65w)
  • 1 min @ 75% (75w)
  • 15 sec @ 100% (100w)
  • 45 sec @ 60% (60w)
  • 1 min @ 40% (40w)
  • 5X
    • 1 min @ 75% (75w) 35-45 rpm
    • 2 min @ 40% (40w) 50-100 rpm
  • 1 min @ 75% (75w) 35-45 rpm
  • 2 min @ 50% (50w) 50-100 rpm
  • 5 min @ 60% (60w) 50-100 rpm
  • 5 min @ 67% (67w) 50-100 rpm
  • Cooldown 5 min @ 40% (40w)