Endurance

Big Gear #3

  • Cycling
  • 1h 15mTime
  • 44Stress
  • 0.59Intensity
  • 25Popularity

About this workout

This steady endurance session is your bread-and-butter for building aerobic capacity, perfect for those long rides or maintaining a solid base during the off-season. Incorporating 3 x 30 or 5 x 8/3 intervals can keep things fresh while you clock in essential miles without overdoing it.

Bjmck

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
    • 1:30 min @ 75% (75w) 35-45 rpm
    • 2 min @ 40% (40w) 50-100 rpm
  • 1:30 min @ 75% (75w) 35-45 rpm
  • 2 min @ 50% (50w) 50-100 rpm
  • 5 min @ 60% (60w) 50-100 rpm
  • 2 min @ 65% (65w) 50-100 rpm
  • 5 min @ 55% (55w) 50-100 rpm
  • 2 min @ 64% (64w) 50-100 rpm
  • 5 min @ 63% (63w) 50-100 rpm
  • 3 min @ 63% (63w) 50-100 rpm
  • 5 min @ 55% (55w) 50-100 rpm
  • 1 min @ 51% (51w) 50-100 rpm
  • 5 min @ 60% (60w) 50-100 rpm
  • 2 min @ 65% (65w) 50-100 rpm
  • 2 min @ 50% (50w)
  • 5 min @ 40% (40w)