Endurance

Warmup 20 mins

  • Cycling
  • 20mTime
  • 14Stress
  • 0.66Intensity
  • 70Popularity

About this workout

Get your legs ready with this essential 20-minute endurance warmup, featuring a couple of hard 30-second efforts at 100% FTP to elevate your heart rate and prepare you for the work ahead. It's a classic prelude to any workout, ensuring you stay fresh for your next intense interval session or group ride.

Paul Allan

Workout structure

  • 3 min @ 45-60% (45-60w)
  • 3 min @ 65% (65w)
  • 45 sec @ 65-70% (65-70w)
  • 4 min @ 70% (70w)
  • 45 sec @ 70-65% (70-65w)
  • 3 min @ 65% (65w)
  • 45 sec @ 45% (45w)
  • 2X
    • 30 sec @ 100% (100w)
    • 45 sec @ 40% (40w)
  • 30 sec @ 100% (100w)
  • 1:45 min @ 40% (40w)