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Endurance Hour

60-minute endurance session with tempo intervals and power spikes to build comprehensive fitness.

Endurance

Endurance Hour

Duration
1:00:00
Stress Points
55
Stars
3
Completions
1
byVekoloVekolo

60-minute endurance session with tempo intervals and power spikes to build comprehensive fitness.

Description

A comprehensive 60-minute endurance workout featuring a progressive warm-up, intensity bursts, and challenging tempo intervals. The main set includes 7 rounds of short power spikes followed by sustained tempo efforts, designed to build both anaerobic capacity and aerobic endurance.

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Published:Aug 21, 2025
Updated:Aug 21, 2025
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Plan
Show absolute power

  • Warm-up

  • 1:00
    100w
    80rpm
  • 1:00
    220w
    95rpm
  • 2:00
    100w
    80rpm
  • 3:00
    100w 180w
    80rpm
  • 4:00
    180w
    85rpm
  • 3:00
    100w
    80rpm

  • Power spike intervals

    0:10
    260w
    105rpm
    4:50
    140w
    90rpm

    7x

  • Cool down

Power Zones

Recovery
10:30
17.5%
Endurance
41:56
69.9%
Tempo
1:24
2.3%
Threshold
4:00
6.7%
VO2max
1:00
1.7%
Anaerobic
1:10
1.9%