SFR #4 - Copiar

• Cycling
• 1h 42mTime
• 78Stress
• 0.68Intensity
• 35Popularity

About this workout

This steady tempo session is an excellent way to boost your aerobic durability while keeping your effort manageable — think of it as a mid-week staple to prepare for longer climbs. Incorporating classic SFR training with a focus on 3x8/4 intervals, it helps build the endurance needed for those tough group ride days.

Workout structure

• 4 min @ 42% (42w)
• 3 min @ 58% (58w)
• 2 min @ 68% (68w)
• 1 min @ 79% (79w)
• 15 sec @ 105% (105w)
• 45 sec @ 63% (63w)
• 1 min @ 42% (42w)
• 7X
  • 1:30 min @ 79% (79w) 35-45 rpm
  • 2 min @ 42% (42w) 50-100 rpm
• 1:30 min @ 79% (79w) 35-45 rpm
• 2 min @ 53% (53w) 50-100 rpm
• 1 min @ 53% (53w) 50-100 rpm
• 3X
  • 3 min @ 76% (76w) 50-100 rpm
  • 3 min @ 68% (68w) 50-100 rpm
• 3 min @ 76% (76w) 50-100 rpm
• 1 min @ 58% (58w) 50-100 rpm
• 3X
  • 3 min @ 68% (68w) 50-100 rpm
  • 3 min @ 76% (76w) 50-100 rpm
• 3 min @ 68% (68w) 50-100 rpm
• 3 min @ 76% (76w)
• 30 sec @ 50% (50w)
• 3 min @ 68% (68w)
• 4 min @ 76% (76w)
• 2:30 min @ 53% (53w)
• 5 min @ 42% (42w)