West

• Cycling
• 45mTime
• 32Stress
• 0.65Intensity
• 35Popularity

About this workout

This steady endurance session is your go-to for building a strong aerobic engine, perfect for those long rides or base-building weeks. It’s an essential bread-and-butter workout that pays off in spades when you hit the hills or extend your weekend adventures.

Workout structure

• 3 min @ 48-55% (48-55w)
• 1:30 min @ 60% (60w)
• 15 min @ 67% (67w)
• 1:30 min @ 67-60% (67-60w)
• 5:30 min @ 60% (60w)
• 1:30 min @ 60-67% (60-67w)
• 15 min @ 67% (67w)
• 2:30 min @ 60-55% (60-55w)