Endurance

SFR #4

  • Cycling
  • 1h 15mTime
  • 48Stress
  • 0.62Intensity
  • 15Popularity

About this workout

This steady endurance session, part of the SFR training approach, builds your aerobic engine over 75 minutes, making it a classic staple for longer rides or base-building phases. It’s perfect for those looking to stretch out climbs or maintain a cruisy pace while developing foundational stamina.

J Uriarte

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)
  • 7X
    • 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
  • 1 min @ 46% (46w) 50-100 rpm
  • 2 min @ 64% (64w) 50-100 rpm
  • 2 min @ 66% (66w) 50-100 rpm
  • 4 min @ 69% (69w) 50-100 rpm
  • 1 min @ 46% (46w) 50-100 rpm
  • 2 min @ 71% (71w) 50-100 rpm
  • 2 min @ 64% (64w) 50-100 rpm
  • 2 min @ 66% (66w) 50-100 rpm
  • 4 min @ 69% (69w) 50-100 rpm
  • 30 sec @ 44% (44w) 50-100 rpm
  • 2 min @ 71% (71w) 50-100 rpm
  • 2 min @ 64% (64w) 50-100 rpm
  • 2 min @ 66% (66w) 50-100 rpm
  • 3:30 min @ 50% (50w)
  • Cooldown 5 min @ 40% (40w)