Up and Down

• Cycling
• 5h 7mTime
• 204Stress
• 0.63Intensity
• 85Popularity

About this workout

This long, steady endurance session is essential for building your aerobic engine, making it perfect for those long weekend rides or steady days on the bike. Think of it as your go-to base mileage workout, laying the groundwork for performance gains over time.

Workout structure

• 4 min @ 50% (50w)
• 3 min @ 60% (60w)
• 100X
  • 1 min @ 75% (75w)
  • Rest 2 min @ 55% (55w)