Endurance

Surprise

  • Cycling
  • 2h 53mTime
  • 157Stress
  • 0.74Intensity
  • 65Popularity

About this workout

This workout combines long, steady endurance with short bursts at 180% FTP for a gnarly surprise that builds aerobic capacity while testing your sprinting resilience. Perfect for long rides where you want to mix in some top-end efforts without burning out.

cujo2020

Workout structure

  • Warm-Up 10 min @ 50-70% (50-70w)
  • 17 min @ 70% (70w)
  • Cooldown 15 sec @ 180% (180w)
  • 2X
    • 6:45 min @ 70% (70w)
    • 15 sec @ 180% (180w)
  • 6:45 min @ 70% (70w)
  • 125 min @ 74% (74w)