Spruce Knob

• Cycling
• 1h 30mTime
• 96Stress
• 0.80Intensity
• 134Popularity

About this workout

Spruce Knob features a solid main set of sustained 30-minute efforts at 85% FTP, perfect for building aerobic durability and enhancing your endurance for those long climbs or steady group rides. This workout is a classic mid-week staple that keeps your legs fresh while boosting your overall stamina.

Workout structure

• Active 6 min @ 50% (50w)
• Active 6 min @ 72% (72w)
• Active 3 min @ 96% (96w)
• Active 5 min @ 50% (50w)
• Active 30 min @ 85% (85w)
• Active 6 min @ 50% (50w)
• Active 30 min @ 85% (85w)
• Active 4 min @ 40-30% (40-30w)