Townsend

• Cycling
• 1h 30mTime
• 60Stress
• 0.63Intensity
• 4,470Popularity

About this workout

Townsend is a classic steady endurance session that builds your aerobic engine over a solid 90 minutes, making it an indispensable staple for those long weekend rides. Use this workout to lay down the base miles that will pay dividends in your performance when the road gets tough.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 55% (55w)
• 8 min @ 60% (60w)
• 4 min @ 65% (65w)
• 10 min @ 70% (70w)
• 3 min @ 67% (67w)
• 18 min @ 65% (65w)
• 2 min @ 67% (67w)
• 9 min @ 70% (70w)
• 4 min @ 65% (65w)
• 12 min @ 60% (60w)
• 2 min @ 56% (56w)
• 2 min @ 52% (52w)
• 2 min @ 48% (48w)
• 2 min @ 44% (44w)
• 2 min @ 40% (40w)