Endurance workout with Efforts

Warm-up:

Start with a 5-10 minute easy-paced cycling to warm up your muscles and gradually increase your heart rate.

Main Set:

Long Steady Ride: Ride at a moderate pace (60-70% of your maximum effort) for an extended duration. Aim for 60-90 minutes or more, depending on your fitness level. This ride will build your endurance base and improve your aerobic capacity.

Interval Training: Find a flat or gently rolling terrain for this part of the workout. Perform 5 to 6 intervals of 3 minutes each, where you increase your effort to around 80-85% of your maximum capacity. Follow each interval with 2-3 minutes of easy cycling to recover before starting the next one. Interval training will help improve your speed and overall stamina.

Cool-down:

Finish with a 5-10 minute easy-paced cool-down to gradually lower your heart rate and allow your muscles to recover.

Feel free to adjust the intensity and duration based on your fitness level and preferences. Happy cycling and best of luck with your endurance training! 🚴💨