Endurance

SFR #2 + CAD

  • Cycling
  • 1hTime
  • 33Stress
  • 0.57Intensity
  • 95Popularity

About this workout

This steady endurance session, featuring a classic 5x8/2 structure, is perfect for building your aerobic engine while keeping it manageable. A staple for long rides and consistent training, it lays the foundation for those tougher efforts ahead.

jelmervdmeer

Workout structure

  • Warm-Up 6 min @ 40% (40w)
  • Warm-Up 4 min @ 50% (50w)
  • Warm-Up 3 min @ 60% (60w)
  • 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)
  • 7X
    • 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) 92-102 rpm
  • 5 min @ 67% (67w)
  • 3 min @ 50% (50w) 92-102 rpm
  • Cooldown 5 min @ 40% (40w)