Endurance

Treino Inverno C/ Watts - Semana 1 - Dia 1 - 2ª F

  • Cycling
  • 50mTime
  • 47Stress
  • 0.75Intensity
  • 165Popularity

About this workout

This endurance workout features a classic main set of 5 × 30 sec at 95% FTP, designed to build your aerobic engine while incorporating bursts of intensity. Perfect for those mid-week rides, it keeps your legs fresh and ready for harder efforts ahead, like the 5x8/2 or 1/3x15 protocols.

samoramobile

Workout structure

  • Warm-Up 10 min @ 70% (70w)
  • 5X
    • 20 sec @ 115% (115w)
    • Rest 40 sec @ 70% (70w)
  • 5 min @ 75% (75w)
  • 5X
    • 30 sec @ 95% (95w)
    • Rest 30 sec @ 75% (75w)
  • 15 min @ 75% (75w)
  • Cooldown 10 min @ 65% (65w)