Endurance

SFR

  • Cycling
  • 1h 15mTime
  • 51Stress
  • 0.64Intensity
  • 15Popularity

About this workout

This steady endurance session is a classic for building your aerobic engine and preparing for longer rides, ideal for those looking to boost their base miles. Incorporating SFR training into your routine will enhance your stamina without overwhelming your legs, making it a perfect mid-week staple.

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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)
  • 5X
    • 1 min @ 75% (75w) 35-45 rpm
    • 2 min @ 40% (40w) 50-100 rpm
  • 1 min @ 75% (75w) 35-45 rpm
  • 2 min @ 50% (50w) 50-100 rpm
  • 1 min @ 50% (50w) 50-100 rpm
  • 2X
    • 30 sec @ 60-65% (60-65w) 50-100 rpm
  • 10 min @ 70-72% (70-72w) 50-100 rpm
  • 5 min @ 65-70% (65-70w) 50-100 rpm
  • 10 min @ 72-75% (72-75w) 50-100 rpm
  • 5 min @ 65-70% (65-70w) 50-100 rpm
  • 1 min @ 50% (50w) 50-100 rpm
  • 2 min @ 71% (71w) 50-100 rpm
  • 2 min @ 55% (55w) 50-100 rpm
  • 2 min @ 71% (71w) 50-100 rpm
  • 1 min @ 50% (50w)
  • Cooldown 5 min @ 40% (40w)