TotalCyclist Endurance_and_Recovery_(2_hours)

• Cycling
• 1h 6mTime
• 24Stress
• 0.46Intensity
• 161Popularity

About this workout

This steady recovery session is designed to turn the legs over and let yesterday's effort clear out, making it perfect for those looking to bounce back after a hard week. Consider it a cruisy mid-week staple that keeps your aerobic engine ticking while setting you up for tomorrow's workout.

Workout structure

• 2 min @ 20% (20w)
• 3 min @ 40% (40w)
• 3 min @ 53% (53w)
• 3 min @ 67% (67w)
• 2 min @ 20% (20w)
• 3 min @ 50% (50w)
• 17 sec @ 31-33% (31-33w)
• 16 sec @ 54-58% (54-58w)
• 17 sec @ 25-27% (25-27w)
• 17 sec @ 34-59% (34-59w)
• 18 sec @ 48-43% (48-43w)
• 17 sec @ 51-23% (51-23w)
• 13 sec @ 37-36% (37-36w)
• 14 sec @ 46-39% (46-39w)
• 18 sec @ 58-39% (58-39w)
• 16 sec @ 54-44% (54-44w)
• 16 sec @ 45-55% (45-55w)
• 13 sec @ 32-35% (32-35w)
• 17 sec @ 20-41% (20-41w)
• 17 sec @ 33-53% (33-53w)
• 19 sec @ 32-48% (32-48w)
• 16 sec @ 29-44% (29-44w)
• 11 sec @ 20-38% (20-38w)
• 14 sec @ 49-33% (49-33w)
• 14 sec @ 31-28% (31-28w)
• 13 sec @ 40-31% (40-31w)
• 14 sec @ 37-28% (37-28w)
• 14 sec @ 50-53% (50-53w)
• 14 sec @ 43-20% (43-20w)
• 20 sec @ 42-54% (42-54w)
• 19 sec @ 59-21% (59-21w)
• 18 sec @ 38-35% (38-35w)
• 16 sec @ 43-58% (43-58w)
• 18 sec @ 58-59% (58-59w)
• 14 sec @ 42-35% (42-35w)
• 17 sec @ 22-32% (22-32w)
• 13 sec @ 51-25% (51-25w)
• 12 sec @ 45-42% (45-42w)
• 16 sec @ 34-59% (34-59w)
• 17 sec @ 23% (23w)
• 13 sec @ 22-56% (22-56w)
• 17 sec @ 48-50% (48-50w)
• 10 sec @ 54-52% (54-52w)
• 16 sec @ 31-42% (31-42w)
• 13 sec @ 37-54% (37-54w)
• 13 sec @ 41-59% (41-59w)
• 17 sec @ 48-23% (48-23w)
• 11 sec @ 46-48% (46-48w)
• 12 sec @ 30-53% (30-53w)
• 20 sec @ 50-56% (50-56w)
• 18 sec @ 55-31% (55-31w)
• 17 sec @ 38-54% (38-54w)
• 14 sec @ 23-57% (23-57w)
• 11 sec @ 30-36% (30-36w)
• 17 sec @ 42-25% (42-25w)
• 19 sec @ 27-40% (27-40w)
• 16 sec @ 48-40% (48-40w)
• 14 sec @ 26-47% (26-47w)
• 20 sec @ 27-43% (27-43w)
• 13 sec @ 44-39% (44-39w)
• 13 sec @ 29-26% (29-26w)
• 17 sec @ 54-24% (54-24w)
• 17 sec @ 37-55% (37-55w)
• 19 sec @ 48-52% (48-52w)
• 19 sec @ 58-49% (58-49w)
• 16 sec @ 40-53% (40-53w)
• 13 sec @ 37-53% (37-53w)
• 10 sec @ 52-31% (52-31w)
• 15 sec @ 33-53% (33-53w)
• 13 sec @ 31-38% (31-38w)
• 16 sec @ 61-22% (61-22w)
• 17 sec @ 42-48% (42-48w)
• 13 sec @ 24-30% (24-30w)
• 17 sec @ 53-45% (53-45w)
• 19 sec @ 52-27% (52-27w)
• 19 sec @ 34-43% (34-43w)
• 14 sec @ 55-54% (55-54w)
• 19 sec @ 30-23% (30-23w)
• 17 sec @ 32-34% (32-34w)
• 10 sec @ 42-43% (42-43w)
• 14 sec @ 39-25% (39-25w)
• 10 sec @ 51-30% (51-30w)
• 18 sec @ 34-65% (34-65w)
• 13 sec @ 43-38% (43-38w)
• 12 sec @ 37-43% (37-43w)
• 17 sec @ 30-38% (30-38w)
• 13 sec @ 59-62% (59-62w)
• 14 sec @ 28-33% (28-33w)
• 11 sec @ 32% (32w)
• 16 sec @ 33-34% (33-34w)
• 17 sec @ 22-26% (22-26w)
• 14 sec @ 45-41% (45-41w)
• 14 sec @ 62-21% (62-21w)
• 18 sec @ 44-61% (44-61w)
• 13 sec @ 39-62% (39-62w)
• 13 sec @ 61-42% (61-42w)
• 11 sec @ 39-51% (39-51w)
• 16 sec @ 59-35% (59-35w)
• 12 sec @ 50-53% (50-53w)
• 14 sec @ 53-28% (53-28w)
• 19 sec @ 26-35% (26-35w)
• 14 sec @ 38-23% (38-23w)
• 13 sec @ 55-34% (55-34w)
• 14 sec @ 59-50% (59-50w)
• 11 sec @ 51-37% (51-37w)
• 12 sec @ 48-57% (48-57w)
• 19 sec @ 63-53% (63-53w)
• 13 sec @ 34-27% (34-27w)
• 12 sec @ 59-40% (59-40w)
• 18 sec @ 26-42% (26-42w)
• 18 sec @ 49-27% (49-27w)
• 12 sec @ 37-33% (37-33w)
• 18 sec @ 56-39% (56-39w)
• 15 sec @ 61-32% (61-32w)
• 16 sec @ 49-28% (49-28w)
• 14 sec @ 47-60% (47-60w)
• 19 sec @ 58-39% (58-39w)
• 20 sec @ 20-50% (20-50w)
• 16 sec @ 60-44% (60-44w)
• 17 sec @ 54-64% (54-64w)
• 17 sec @ 45-58% (45-58w)
• 18 sec @ 63-32% (63-32w)
• 19 sec @ 45-27% (45-27w)
• 19 sec @ 59-60% (59-60w)
• 17 sec @ 59-32% (59-32w)
• 5 sec @ 34-24% (34-24w)
• 4 min @ 20% (20w)
• 2 min @ 40% (40w)
• 13 sec @ 43-65% (43-65w)
• 19 sec @ 38-35% (38-35w)
• 14 sec @ 37-53% (37-53w)
• 10 sec @ 44-32% (44-32w)
• 13 sec @ 63-56% (63-56w)
• 13 sec @ 32-45% (32-45w)
• 13 sec @ 59-32% (59-32w)
• 14 sec @ 60-45% (60-45w)
• 20 sec @ 51-50% (51-50w)
• 13 sec @ 46-47% (46-47w)
• 17 sec @ 52-35% (52-35w)
• 19 sec @ 65-49% (65-49w)
• 14 sec @ 45-64% (45-64w)
• 14 sec @ 51-52% (51-52w)
• 19 sec @ 39-67% (39-67w)
• 17 sec @ 56-41% (56-41w)
• 12 sec @ 53-47% (53-47w)
• 10 sec @ 68-42% (68-42w)
• 14 sec @ 52-61% (52-61w)
• 17 sec @ 36-66% (36-66w)
• 19 sec @ 52-39% (52-39w)
• 19 sec @ 45-48% (45-48w)
• 11 sec @ 55-43% (55-43w)
• 16 sec @ 61-63% (61-63w)
• 15 sec @ 31-48% (31-48w)
• 19 sec @ 64-31% (64-31w)
• 19 sec @ 59-45% (59-45w)
• 16 sec @ 36-56% (36-56w)
• 11 sec @ 66-54% (66-54w)
• 14 sec @ 55-43% (55-43w)
• 13 sec @ 48-31% (48-31w)
• 20 sec @ 37-42% (37-42w)
• 13 sec @ 46-45% (46-45w)
• 18 sec @ 37-65% (37-65w)
• 16 sec @ 53-56% (53-56w)
• 13 sec @ 68% (68w)
• 16 sec @ 68-60% (68-60w)
• 19 sec @ 41-49% (41-49w)
• 17 sec @ 39-63% (39-63w)
• 16 sec @ 65-30% (65-30w)
• 20 sec @ 40-68% (40-68w)
• 16 sec @ 67-36% (67-36w)
• 18 sec @ 56-47% (56-47w)
• 19 sec @ 52-34% (52-34w)
• 16 sec @ 39-48% (39-48w)
• 13 sec @ 45-37% (45-37w)
• 11 sec @ 49-50% (49-50w)
• 16 sec @ 66-38% (66-38w)
• 19 sec @ 34-68% (34-68w)
• 13 sec @ 35-34% (35-34w)
• 11 sec @ 49-48% (49-48w)
• 11 sec @ 31-46% (31-46w)
• 14 sec @ 41-49% (41-49w)
• 14 sec @ 68-59% (68-59w)
• 16 sec @ 60-63% (60-63w)