Stages Pro Workout - Kona Endurance Adventure Racer, Spencer Paxson's Marathon MTB Medley - 189 min (3h:09m)

• Cycling
• 3h 9mTime
• 208Stress
• 0.81Intensity
• 138Popularity

About this workout

This workout features a punishing main set of 3 × 5 min at 97% FTP, perfect for building the kick needed to close gaps during intense racing moments or group ride sprints. Incorporate this classic endurance session into your training for raw sprinting power and lactate tolerance, ensuring you're ready for any marathon MTB challenge.

Workout structure

• 56 sec @ 30% (30w)
• 56 sec @ 33% (33w)
• 56 sec @ 35% (35w)
• 56 sec @ 37% (37w)
• 56 sec @ 38% (38w)
• 56 sec @ 40% (40w)
• 56 sec @ 42% (42w)
• 56 sec @ 44% (44w)
• 56 sec @ 46% (46w)
• 56 sec @ 48% (48w)
• 56 sec @ 50% (50w)
• 56 sec @ 52% (52w)
• 56 sec @ 53% (53w)
• 56 sec @ 55% (55w)
• 56 sec @ 57% (57w)
• 1 min @ 60% (60w)
• 4 min @ 82% (82w)
• 6 min @ 105% (105w)
• 30 sec @ 170% (170w)
• 4 min @ 82% (82w)
• 30 sec @ 170% (170w)
• 5 min @ 45% (45w)
• 20 min @ 65% (65w)
• 4 min @ 82% (82w)
• 6 min @ 105% (105w)
• 30 sec @ 170% (170w)
• 4 min @ 82% (82w)
• 30 sec @ 170% (170w)
• 5 min @ 45% (45w)
• 20 min @ 65% (65w)
• 4 min @ 82% (82w)
• 6 min @ 105% (105w)
• 30 sec @ 170% (170w)
• 4 min @ 82% (82w)
• 30 sec @ 170% (170w)
• 5 min @ 45% (45w)
• 20 min @ 65% (65w)
• 3X
  • 5 min @ 97% (97w)
  • 5 min @ 82% (82w)
  • 3 min @ 46% (46w)
• 15 min @ 45% (45w)