WEEK 11 DAY 3

• Cycling
• 2h 30mTime
• 158Stress
• 0.79Intensity
• 35Popularity

About this workout

This workout features a solid tempo set with 2 intervals of 10 minutes at 90% FTP, perfect for building aerobic durability and sustaining a strong effort on those mid-week rides. It's a classic day trainer that keeps your endurance sharp without pushing you over the edge, making it a go-to for sub-threshold endurance.

Workout structure

• 12 min @ 60-75% (60-75w)
• 25 min @ 75% (75w)
• 2 min @ 40% (40w)
• 2X
  • 10 min @ 90% (90w)
  • 45 sec @ 40% (40w)
• 4:30 min @ 40% (40w)
• 3X
  • 6:30 min @ 90% (90w)
  • 30 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 3X
  • 6:30 min @ 90% (90w)
  • 30 sec @ 40% (40w)
• 30 min @ 75% (75w)
• 8 min @ 75-55% (75-55w)