Endurance

ERG: HHCC Week 1 base

  • Cycling
  • 44mTime
  • 34Stress
  • 0.68Intensity
  • 116Popularity

About this workout

This classic endurance workout focuses on building your aerobic engine with steady efforts combined with short bursts at 90% FTP, ideal for those looking to enhance their foundational endurance. Perfect as a mid-week staple, it sets the stage for longer rides and prepares you for the demands of 1/3x15 intervals and grundlagenausdauer 1 training.

andrew6ger

Workout structure

  • 2 min @ 50% (50w) 90 rpm
  • 2 min @ 70% (70w) 90 rpm
  • 2 min @ 90% (90w) 90 rpm
  • 2 min @ 70% (70w) 90 rpm
  • 2X
    • 30 sec @ 100% (100w) 150 rpm
    • 30 sec @ 50% (50w) 90 rpm
  • 3X
    • 3 min @ 50% (50w) 90 rpm
    • 2 min @ 70% (70w) 90 rpm
    • 1 min @ 90% (90w) 90 rpm
    • 2 min @ 70% (70w) 90 rpm
  • 10 min @ 50% (50w) 90 rpm