sfr 40 rpm - jf

• Cycling
• 1h 6mTime
• 36Stress
• 0.57Intensity
• 105Popularity

About this workout

This session focuses on building your aerobic engine with a classic endurance block, featuring steady work at a low cadence to boost muscle efficiency. It's a great mid-week staple that lays the groundwork for more intense efforts and helps you power through long climbs or extended rides.

Workout structure

• 10 min @ 39% (39w)
• 5X
  • 30 sec @ 86% (86w) 95 rpm
  • Rest 1:30 min @ 39% (39w)
• 5 min @ 43% (43w) 70 rpm
• 2X
  • 4 min @ 66% (66w) 100 rpm
  • Rest 2 min @ 47% (47w)
• 5 min @ 39% (39w)
• 3X
  • 3 min @ 62% (62w) 40 rpm
  • Rest 1 min @ 39% (39w)
• 3X
  • 3 min @ 70% (70w) 40 rpm
  • Rest 1 min @ 39% (39w)