Endurance

SFR #2 - from my plan

  • Cycling
  • 1hTime
  • 35Stress
  • 0.59Intensity
  • 15Popularity

About this workout

This steady endurance session is a classic staple for building your aerobic engine, perfect for those long, cruisy rides or while following a trainer plan. It’s the foundation that compounds over weeks, ensuring you’re ready to tackle tougher efforts when the road kicks up.

lucmen

Workout structure

  • Warm-Up 4 min @ 46% (46w)
  • 3 min @ 55% (55w)
  • 2 min @ 65% (65w)
  • 1 min @ 75% (75w)
  • 15 sec @ 100% (100w)
  • 45 sec @ 60% (60w)
  • 1 min @ 46% (46w)
  • 7X
    • 1 min @ 75% (75w) 35-45 rpm
    • 2 min @ 46% (46w) 50-100 rpm
  • 1 min @ 75% (75w) 35-45 rpm
  • 2 min @ 50% (50w) 50-100 rpm
  • 5 min @ 55% (55w) 50-100 rpm
  • 5 min @ 62% (62w) 50-100 rpm
  • 5 min @ 64% (64w) 50-100 rpm
  • 2 min @ 60% (60w) 50-100 rpm
  • Cooldown 2 min @ 50% (50w)
  • Cooldown 5 min @ 46% (46w)