What is FTP?
- Cycling
- 36mTime
- 31Stress
- 0.72Intensity
- 55Popularity
About this workout
This steady tempo session of 36 minutes is a bread-and-butter workout that builds aerobic durability just below threshold, making it perfect for those mid-week rides or when you're stretching out climbs. Think of it as a classic way to develop the endurance necessary for longer efforts like 3x15 or 4x20 intervals without overdoing it.
Workout structure
- 1 min @ 40% (40w)
- 1 min @ 49% (49w)
- 1 min @ 55% (55w)
- 1 min @ 61% (61w)
- 1 min @ 70% (70w)
- 2 min @ 50% (50w)
- 5 min @ 76% (76w)
- 4 min @ 50% (50w)
- 5 min @ 81% (81w)
- 4 min @ 50% (50w)
- 5 min @ 95% (95w)
- 1 min @ 50% (50w)
- 1 min @ 70% (70w)
- 1 min @ 61% (61w)
- 1 min @ 55% (55w)
- 1 min @ 49% (49w)
- 1 min @ 40% (40w)