Endurance

Strength Endurance 3x 18min 75%FTP cad-60, 6min rec

  • Cycling
  • 1h 30mTime
  • 69Stress
  • 0.68Intensity
  • 95Popularity

About this workout

This steady endurance workout features three 18-minute intervals at 75% FTP, perfect for building aerobic durability and preparing for those long rides or climbs. It's a classic mid-week staple that keeps you strong and steady without overdoing it, making it ideal for your base miles.

RyanW

Workout structure

  • Warm-Up 7 min @ 40% (40w) 90 rpm
  • Warm-Up 1:30 min @ 40% (40w) 95 rpm
  • Warm-Up 1:30 min @ 40% (40w) 100 rpm
  • Warm-Up 1 min @ 40% (40w) 105 rpm
  • Warm-Up 1 min @ 40% (40w) 110 rpm
  • Warm-Up 30 sec @ 40% (40w) 115 rpm
  • Warm-Up 30 sec @ 40% (40w) 120 rpm
  • Warm-Up 4 min @ 40% (40w) 90 rpm
  • 3X
    • 18 min @ 75% (75w) 60 rpm
    • Rest 6 min @ 50% (50w)
  • Cooldown 1 min @ 50% (50w)