Go to workouts

115min Endurance with Skills Focus

An endurance-based ride with targeted skills development
1h 55m Duration
9
Intensity
75
Training stress
Download Workout Files

Please log in to download .FIT and .ZWO files for this workout.

Log in Register

Workout Segments

Easy Warmup

Light intensity warm-up to prepare the body for exercise
timer
Duration 5m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
favorite
Heart Rate 60% - 65% Max HR

Build Warmup

Gradually increasing intensity to prepare for the main workout
timer
Duration 5m
mode_heat
Intensity 3
bolt
Power 55% - 70% FTP
favorite
Heart Rate 65% - 75% Max HR

Endurance

timer
Duration 20m
mode_heat
Intensity 4
bolt
Power 56% - 75% FTP
favorite
Heart Rate 70% - 80% Max HR

Pedal Smoothness Drills

timer
Duration 5m
mode_heat
Intensity 4
bolt
Power 60% - 75% FTP
favorite
Heart Rate 70% - 85% Max HR

Recovery

timer
Duration 3m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
favorite
Heart Rate 60% - 70% Max HR

Endurance

timer
Duration 10m
mode_heat
Intensity 4
bolt
Power 56% - 75% FTP
favorite
Heart Rate 70% - 80% Max HR

High Cadence 110rpm

timer
Duration 3m
mode_heat
Intensity 4
bolt
Power 60% - 75% FTP
favorite
Heart Rate 70% - 85% Max HR

Recovery

timer
Duration 3m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
favorite
Heart Rate 60% - 70% Max HR

Low Cadence 60rpm

timer
Duration 5m
mode_heat
Intensity 5
bolt
Power 75% - 85% FTP
favorite
Heart Rate 70% - 85% Max HR

Recovery

timer
Duration 3m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
favorite
Heart Rate 60% - 70% Max HR

Endurance

timer
Duration 20m
mode_heat
Intensity 4
bolt
Power 56% - 75% FTP
favorite
Heart Rate 70% - 80% Max HR

Accelerations

timer
Duration 5m
mode_heat
Intensity 9
bolt
Power 65% - 120% FTP
favorite
Heart Rate 70% - 95% Max HR

Recovery

timer
Duration 3m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
favorite
Heart Rate 60% - 70% Max HR

Endurance

timer
Duration 20m
mode_heat
Intensity 4
bolt
Power 56% - 75% FTP
favorite
Heart Rate 70% - 80% Max HR

Cool Down

Gradually decreasing intensity to safely end the workout
timer
Duration 5m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
favorite
Heart Rate 60% - 65% Max HR