Strength Endurance #1

• Cycling
• 1h 9mTime
• 60Stress
• 0.72Intensity
• 90Popularity

About this workout

This workout features a solid tempo main set with 2 × 5 minutes at 80% FTP, perfect for enhancing your aerobic durability and maintaining speed during longer climbs or endurance rides. It’s a classic mid-week staple that lays the groundwork for your overall fitness, making it ideal for those looking to build a strong foundation without pushing into the threshold zone.

Workout structure

• 1:30 min @ 46% (46w)
• 1:30 min @ 55% (55w)
• 1:30 min @ 61% (61w)
• 1:30 min @ 70% (70w)
• 1 min @ 50% (50w)
• 1 min @ 109% (109w)
• 2 min @ 50% (50w)
• 4 min @ 90% (90w)
• 3 min @ 50% (50w)
• Free-ride 15 min @ 60% (60w)
• 2X
  • 5 min @ 80% (80w) 70 rpm
  • 5 min @ 80% (80w) 65 rpm
  • 5 min @ 50% (50w)
• 2 min @ 109% (109w)
• 5 min @ 50% (50w)