Endurance

z2 3 to 6 z4 30s

  • Cycling
  • 35mTime
  • 25Stress
  • 0.65Intensity
  • 85Popularity

About this workout

This workout combines solid endurance with short bursts of high-intensity effort, featuring 4×30 seconds at 100% FTP, perfect for building aerobic capacity while dialing in your sprinting power. It's a great mid-week staple that keeps your legs fresh and ready for those race kicks or group ride surges.

ScottF

Workout structure

  • Active 1 min @ 33% (33w)
  • Active 2:30 min @ 32-75% (32-75w)
  • Active 30 sec @ 86% (86w)
  • Active 40 sec @ 50% (50w)
  • Active 20 sec @ 109% (109w)
  • Active 1 min @ 50% (50w)
  • Active 3 min @ 65% (65w)
  • Active 30 sec @ 100% (100w)
  • Active 1 min @ 50% (50w)
  • Active 4 min @ 65% (65w)
  • Active 30 sec @ 100% (100w)
  • Active 1 min @ 50% (50w)
  • Active 5 min @ 65% (65w)
  • Active 30 sec @ 100% (100w)
  • Active 1 min @ 50% (50w)
  • Active 6 min @ 65% (65w)
  • Active 30 sec @ 100% (100w)
  • Active 1 min @ 50% (50w)
  • Cooldown 5 min @ 65-33% (65-33w)