Workouts
Workout
90-120 min continuous ride. Every 15 min, do 3 min at 50-60 RPM high Zone 3. Muscular endurance & glute activation.
warmup
Intensity: 50%
Repeat 6 times
active
Intensity: 65%
active
Intensity: 80%
cooldown
Intensity: 50%
Endurance work builds aerobic durability, improves fatigue resistance, and supports longer steady rides.
Useful when you want sessions that match tags such as Zone 2, Torque, Muscular Endurance, Base.
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