Spin up #2

• Cycling
• 59mTime
• 63Stress
• 0.80Intensity
• 60Popularity

About this workout

This workout features a solid main set of 4 × 4 minutes at tempo effort, perfect for building aerobic durability while keeping the intensity manageable. It's a great mid-week staple to boost your endurance without overcooking, ideal for those who want to stretch out climbs or maintain pace during group rides.

Workout structure

• 5 min @ 50% (50w)
• 1:20 min @ 50% (50w)
• 1:20 min @ 63% (63w)
• 1:20 min @ 75% (75w)
• 2 min @ 80% (80w)
• 1 min @ 55% (55w)
• 3X
  • 1 min @ 85% (85w)
  • 1 min @ 60% (60w)
• 1 min @ 55% (55w)
• 3 min @ 95% (95w)
• 4X
  • 1 min @ 55% (55w)
  • 4 min @ 80% (80w)
  • 45 sec @ 95% (95w)
  • 45 sec @ 115% (115w) 110 rpm
• 1 min @ 55% (55w)
• 1:30 min @ 65% (65w)
• 1:30 min @ 95% (95w)
• 2 min @ 105% (105w) 110 rpm
• 5 min @ 50% (50w)