Endurance

SFR #1

  • Cycling
  • 1hTime
  • 33Stress
  • 0.57Intensity
  • 65Popularity

About this workout

This steady endurance session is perfect for building your aerobic engine with a classic SFR (Sweet Fatigue Resistance) approach, ideal for those long weekend rides or when you need to stretch your climbing legs. Think of it as the bread-and-butter workout that keeps you rolling strong without adding too much fatigue.

picklejuice

Workout structure

  • Warm-Up 4 min @ 40% (40w)
  • Warm-Up 3 min @ 55% (55w)
  • Warm-Up 2 min @ 65% (65w)
  • Warm-Up 1 min @ 75% (75w)
  • Warm-Up 15 sec @ 100% (100w)
  • Warm-Up 45 sec @ 60% (60w)
  • Warm-Up 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 @ 41% (41w) 50-100 rpm
  • 5 min @ 60% (60w) 50-100 rpm
  • 7 min @ 66% (66w) 50-100 rpm
  • 5 min @ 60% (60w) 50-100 rpm
  • 3 min @ 50% (50w)
  • Cooldown 5 min @ 40% (40w)