Endurance

z2 5 to 8 z4 30s

  • Cycling
  • 43mTime
  • 30Stress
  • 0.65Intensity
  • 25Popularity

About this workout

This workout combines endurance base-building with short bursts of high-intensity efforts, featuring 4 × 30 seconds at 100% FTP to develop your sprinting power. It's a solid choice for those looking to improve their overall fitness while also preparing for the demands of group rides or race scenarios where quick efforts can make a difference.

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 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)
  • Active 7 min @ 65% (65w)
  • Active 30 sec @ 100% (100w)
  • Active 1 min @ 50% (50w)
  • Active 8 min @ 65% (65w)
  • Active 30 sec @ 100% (100w)
  • Active 1 min @ 50% (50w)
  • Cooldown 5 min @ 65-33% (65-33w)