Endurance #1

Duration 01:00:00 TSS 56 IF 0.74 Has instructions

warmup 06:00 @ 45% FTP - 75% FTP

01:00 @ 50%

01:00 @ 109%

02:00 @ 50%

ramp 03:00 @ 50% FTP - 90% FTP

04:00 @ 90%

03:00 @ 50%

7x

00:10 @ 130%

04:50 @ 70%

cooldown 05:00 @ 75% FTP - 45% FTP

After warming up, the focus today is on improving your aerobic endurance. The main set consists of a steady aerobic effort with target power at 70%.

However, every 5 minutes, you will perform a 10-second surge at 130%.

Similar workouts

01:00:00 56TSS IF: 0.74

31:20 29TSS IF: 0.74

01:02:30 61TSS IF: 0.76

01:06:20 61TSS IF: 0.74

32:20 30TSS IF: 0.74

01:03:00 66TSS IF: 0.79

49:05 47TSS IF: 0.75

59:35 55TSS IF: 0.74

58:00 45TSS IF: 0.68

01:24:00 67TSS IF: 0.69

Rolling Tempo #2

01:00:00 55TSS IF: 0.74

Zone 2 Endurance #1

01:00:00 47TSS IF: 0.68

01:00:00 60TSS IF: 0.77

6min Best effort!

01:00:00 62TSS IF: 0.78

Peak 1 Minute Power

01:00:00 48TSS IF: 0.69

Anaerobic Capacity Hills #1

01:00:00 61TSS IF: 0.78

Anaerobic Capacity Hills #2

01:00:00 67TSS IF: 0.81

Peak 1 Minute Power

01:00:00 48TSS IF: 0.69

01:00:00 66TSS IF: 0.81

Aerobic 12's #3

01:00:00 55TSS IF: 0.74

Intensive Aerobic Endurance

01:00:00 63TSS IF: 0.79

Mitochondria #1

01:00:00 68TSS IF: 0.82

Mitochondria Maintenance #2

01:00:00 69TSS IF: 0.83

01:00:00 71TSS IF: 0.84

Spiked Aerobic #2

01:00:00 56TSS IF: 0.74

Strength Endurance #1

01:00:00 51TSS IF: 0.71

Zone 2 Endurance #1

01:00:00 47TSS IF: 0.68

Zone 2 Endurance #2

01:00:00 51TSS IF: 0.71

Zone 2 Steady State

01:00:00 44TSS IF: 0.66

SFR Split Cadence #1

01:00:00 60TSS IF: 0.77

SFR Split Cadence #2

01:00:00 64TSS IF: 0.8

01:00:00 64TSS IF: 0.8

01:00:00 65TSS IF: 0.8

Zone 2 with Capacity into Sweetspot

01:00:00 58TSS IF: 0.76

15min Varied Tempo #2

59:45 69TSS IF: 0.83

High Torque Hills #2

01:00:00 65TSS IF: 0.8

01:00:00 63TSS IF: 0.79

Long Tempo Climb #2

01:00:00 66TSS IF: 0.81

Rolling Tempo #2

01:00:00 55TSS IF: 0.74

Strength Endurance Rotations

01:00:00 60TSS IF: 0.77

01:00:00 63TSS IF: 0.79

01:00:00 60TSS IF: 0.77

Intensive Aerobic Endurance

01:00:00 63TSS IF: 0.79

Intensive Aerobic

01:00:00 63TSS IF: 0.79

Threshold into all-out!

01:00:00 71TSS IF: 0.84

Threshold Pushing #1

01:00:00 69TSS IF: 0.83

01:00:00 66TSS IF: 0.81

01:00:00 62TSS IF: 0.78

01:00:00 54TSS IF: 0.73

6min Best effort!

01:00:00 62TSS IF: 0.78

Max Aerobic Declining

01:00:00 70TSS IF: 0.83

01:00:10 69TSS IF: 0.82

59:45 69TSS IF: 0.83

VO2max Climbing #1

01:00:00 70TSS IF: 0.84