Take it easy

• Cycling
• 1h 30mTime
• 61Stress
• 0.64Intensity
• 40Popularity

About this workout

This easy-paced, 90-minute endurance ride is the bread-and-butter of any training plan, building your aerobic engine while allowing you to recover and prepare for tougher sessions. Perfect for long, conversational spins or as a solid foundation on which to stack intensity later in the week.

Workout structure

• Warm-Up 5 min @ 50-55% (50-55w)
• 5 min @ 55% (55w)
• 3 min @ 50% (50w)
• 2 min @ 60% (60w)
• 10 min @ 65% (65w)
• 10 min @ 70% (70w)
• 5 min @ 60% (60w)
• 5 min @ 62% (62w)
• 5 min @ 68% (68w)
• 2X
  • 5 min @ 60% (60w)
  • 5 min @ 65% (65w)
  • 5 min @ 70% (70w)
• Cool down 5 min @ 70-60% (70-60w)
• Cool down 5 min @ 60% (60w)