West+1

• Cycling
• 45mTime
• 36Stress
• 0.69Intensity
• 30Popularity

About this workout

This steady endurance session is a classic way to build your aerobic engine, perfect for those long, cruisy weekend rides or as a foundational piece in your training. Think of it as your go-to workout for developing the base miles that will pay dividends as the season progresses.

Workout structure

• Warm-Up 5 min @ 45-60% (45-60w)
• 4 min @ 62% (62w)
• Cooldown 1 min @ 62-74% (62-74w)
• 6 min @ 74% (74w)
• 1 min @ 74-67% (74-67w)
• 4 min @ 67% (67w)
• 1 min @ 67-78% (67-78w)
• 4 min @ 78% (78w)
• 1 min @ 78-67% (78-67w)
• 4 min @ 67% (67w)
• 1 min @ 67-74% (67-74w)
• 6 min @ 74% (74w)
• 1 min @ 74-67% (74-67w)
• 4 min @ 67% (67w)
• 2:30 min @ 67-55% (67-55w)