Endurance

W4TUE: Aerobic Sustainability

  • Cycling
  • 50mTime
  • 44Stress
  • 0.73Intensity
  • 116Popularity

About this workout

This workout focuses on building your aerobic sustainability with a series of short, intense efforts at 91% FTP, ideal for improving your aerobic threshold. Perfect for mid-week training, it helps lay the foundation for longer rides and races by enhancing your endurance without overexerting.

Sergibart

Workout structure

  • Warm-Up 5 min @ 45-70% (45-70w) 90 rpm
  • 3X
    • Active 30 sec @ 90% (90w) 105 rpm
    • Rest 3:30 min @ 74% (74w) 90 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • 3X
    • Active 30 sec @ 90% (90w) 70 rpm
    • Rest 3:30 min @ 75% (75w) 90 rpm
  • Active 3 min @ 50% (50w) 85 rpm
  • 3X
    • Active 30 sec @ 91% (91w) 105 rpm
    • Rest 3:30 min @ 75% (75w) 75 rpm
  • Cooldown 3 min @ 70-45% (70-45w) 90 rpm