Workouts» Endurance »

Aerobic Builds

10min from 45 to 65% FTP
1min @ 70% FTP
1min @ 80% FTP
1min @ 85% FTP
1min @ 60% FTP
1min @ 70% FTP
1min @ 80% FTP
1min @ 85% FTP
1min @ 60% FTP
1min @ 70% FTP
1min @ 80% FTP
1min @ 85% FTP
1min @ 60% FTP
3min @ 60% FTP
3min @ 70% FTP
3min @ 80% FTP
3min @ 90% FTP
3min @ 60% FTP
3min @ 70% FTP
3min @ 80% FTP
3min @ 90% FTP
3min @ 60% FTP
3min @ 70% FTP
3min @ 80% FTP
3min @ 90% FTP
4x 4min @ 80% FTP,
2min @ 70% FTP
8min from 55 to 45% FTP
10min from 45 to 65% FTP1min @ 70% FTP1min @ 80% FTP1min @ 85% FTP1min @ 60% FTP1min @ 70% FTP1min @ 80% FTP1min @ 85% FTP1min @ 60% FTP1min @ 70% FTP1min @ 80% FTP1min @ 85% FTP1min @ 60% FTP3min @ 60% FTP3min @ 70% FTP3min @ 80% FTP3min @ 90% FTP3min @ 60% FTP3min @ 70% FTP3min @ 80% FTP3min @ 90% FTP3min @ 60% FTP3min @ 70% FTP3min @ 80% FTP3min @ 90% FTP4x 4min @ 80% FTP,
2min @ 70% FTP8min from 55 to 45% FTP
Workout overview

Duration: 1h 30m

Stress points: 82

Zone distribution

Z1: 16m

Z2: 35m

Z3: 31m

Z4: 9m

Z5: -

Z6: -

17%
38%
34%
10%
0%
0%

It's all about that Base. Right? Today we're getting into some aerobic fitness with a little bit of direction. Nothing hard today, but lots of time doing some "work". Don't adjust the watts up at all today as some lower effort will be good for us. On the other hand if you are tired and need to click the down button on the "higher" watts, today is the day to do so.

A bit longer so don't forget a snack and a couple of bottles with mix. Get used to forcing the hydration as it's going to be important for race day.

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Endurance

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