Endurance

SFR #4 - 117

  • Cycling
  • 1hTime
  • 37Stress
  • 0.61Intensity
  • 30Popularity

About this workout

This steady endurance session is a classic SFR workout, perfect for building your aerobic engine while keeping the intensity manageable. Ideal for those mid-week rides, it helps you lay the groundwork for stronger efforts when it counts, like during longer climbs or group rides.

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Workout structure

  • Warm-Up 4 min @ 50% (50w)
  • 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 @ 50% (50w)
  • 8X
    • 1:30 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
  • Cooldown 3 min @ 50% (50w)
  • 2 min @ 40% (40w)