Endurance

sfr 40 rpm

  • Cycling
  • 1h 5mTime
  • 35Stress
  • 0.57Intensity
  • 47Popularity

About this workout

This workout combines a steady endurance ride with bursts of intensity at 40 rpm for 30 seconds, ideal for building aerobic capacity while preparing for those longer climbs or group ride efforts. It's a classic way to boost your base miles without overdoing it, making it a perfect mid-week staple.

passistanco

Workout structure

  • 10 min @ 39% (39w)
  • 5X
    • 30 sec @ 86% (86w)
    • 1:30 min @ 39% (39w)
  • 5 min @ 43% (43w)
  • 2X
    • 4 min @ 67% (67w)
    • 2 min @ 47% (47w)
  • 5 min @ 39% (39w)
  • 3X
    • 3 min @ 63% (63w)
    • 1 min @ 39% (39w)
  • 2X
    • 3 min @ 71% (71w)
    • 1 min @ 39% (39w)
  • 3 min @ 71% (71w)