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Durance is a real "engine builder". Consisting of longer, steadier paced intervals, Durance will really help to get a rider used to outputting a higher power for a longer duration. There are no true recovery periods in this workout. The aim is to keep at the power level and keep things moving.
Its a good workout to get an idea of pacing and to understand how RPE (Rating (of) Perceived Effort) can change as the duration progresses. Try and stay calm and relaxed and think about your technique and cadence.
Durance is a real "engine builder". Consisting of longer, steadier paced intervals, Durance will really help to get a rider used to outputting a higher power for a longer duration. There are no true recovery periods in this workout. The aim is to keep at the power level and keep things moving.
Its a good workout to get an idea of pacing and to understand how RPE (Rating (of) Perceived Effort) can change as the duration progresses. Try and stay calm and relaxed and think about your technique and cadence.
Description | Time | Target Power | Intensity | Kcals |
---|---|---|---|---|
Warmup - Easy | 01:00 | 99 Watts | 7 kcals | |
Warmup - Easy | 01:00 | 117 Watts | 8 kcals | |
Warmup - Steady | 01:00 | 126 Watts | 8 kcals | |
Warmup - Steady | 01:00 | 135 Watts | 9 kcals | |
Warmup - Hard | 00:15 | 162 Watts | 3 kcals | |
Warmup - Steady | 00:45 | 135 Watts | 7 kcals | |
Warmup - Hard | 00:30 | 180 Watts | 6 kcals | |
Warmup - Moderate | 01:00 | 153 Watts | 10 kcals | |
Warmup - Hard | 00:15 | 198 Watts | 3 kcals | |
Warmup - Steady | 01:00 | 135 Watts | 9 kcals | |
Warmup - Hard | 00:15 | 216 Watts | 4 kcals | |
Warmup - Easy | 02:00 | 117 Watts | 15 kcals | |
Solid tempo pace | 15:00 | 144 Watts | 143 kcals | |
Sweet Spot | 10:00 | 166 Watts | 110 kcals | |
Threshold | 05:00 | 184 Watts | 61 kcals | |
Sweet Spot | 10:00 | 166 Watts | 110 kcals | |
Threshold | 05:00 | 184 Watts | 61 kcals | |
Warm down | 05:00 | 108 Watts | 36 kcals |