Endurance

Z2 Z3(Low Cadence)

  • Cycling
  • 1h 15mTime
  • 48Stress
  • 0.62Intensity
  • 105Popularity

About this workout

This steady endurance session focuses on low cadence work, perfect for building your aerobic engine while incorporating cadence drills to enhance efficiency. Ideal for those looking to improve their stamina during long rides or prepare for climbing challenges, this workout helps you find the sweet spot between Z2 and Z3 training.

RFelipe1990

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
    • 2 min @ 75% (75w) 55-60 rpm
    • 2 min @ 55% (55w) 50-100 rpm
  • 2 min @ 75% (75w) 55-60 rpm
  • 2 min @ 50% (50w) 50-100 rpm
  • 1 min @ 45% (45w) 50-100 rpm
  • 30 sec @ 50% (50w) 50-100 rpm
  • 30 sec @ 60% (60w) 50-100 rpm
  • 10 min @ 65% (65w) 50-100 rpm
  • 5 min @ 60% (60w) 50-100 rpm
  • 9 min @ 50% (50w)
  • Cooldown 5 min @ 40% (40w)