Strength Endurance Rotations

• Cycling
• 1hTime
• 59Stress
• 0.77Intensity
• 1,050Popularity

About this workout

Strength Endurance Rotations provide a solid workout to build your aerobic durability, featuring three sets of sustained efforts at 95% FTP. This mid-week staple is perfect for boosting your stamina on climbs and maintaining a strong pace during long rides.

Workout structure

• 1:30 min @ 45% (45w)
• 1:30 min @ 60% (60w)
• 1 min @ 65% (65w)
• 1 min @ 81% (81w)
• 1 min @ 109% (109w)
• 1 min @ 50% (50w)
• 1 min @ 51% (51w)
• 1 min @ 64% (64w)
• 1 min @ 72% (72w)
• 1 min @ 85% (85w)
• 2 min @ 50% (50w)
• 3X
  • 3 min @ 77% (77w) 65 rpm
  • 1 min @ 95% (95w) 95 rpm
• 3 min @ 50% (50w)
• 3X
  • 3 min @ 77% (77w) 65 rpm
  • 1 min @ 95% (95w) 95 rpm
• 3 min @ 50% (50w)
• 3X
  • 3 min @ 77% (77w) 65 rpm
  • 1 min @ 95% (95w) 95 rpm
• 5 min @ 50% (50w)