Endurance 45
The backbone of the week: 35 minutes steady with a few high-cadence breaks.
Length45:00
TypeEndurance
Sets12
Peak resistance35
Time in the rednone
About this ride
Endurance 45 is the "80%" ride: comfortable, steady and long enough to build your aerobic base. After a gentle 5-minute ramp, it holds 30–35 for most of the ride, with three 2-minute high-cadence segments to keep it interesting.
It should feel easy enough that you could ride it again tomorrow.
Tips
- Breathe through your nose for the first few minutes as a check that you're not going too hard.
- On the high-cadence segments, keep your hips still in the saddle.
- Put on a podcast. This is a ride for steady effort, not intensity.
Set by set
Resistance is on a 0–100 scale from my bike. Use it as a guide and adjust to how it feels on yours.
| Starts | Set | Length | Resistance | Position | RPM |
|---|---|---|---|---|---|
| 0:00 | Ramp 1 | 2:30 | 20 | Seated | 85 |
| 2:30 | Ramp 2 | 2:30 | 25 | Seated | 88 |
| 5:00 | Steady 1 | 6:00 | 30 | Seated | 88 |
| 11:00 | High Cadence 1 | 2:00 | 28 | Seated | 100 |
| 13:00 | Steady 2 | 6:00 | 32 | Seated | 88 |
| 19:00 | High Cadence 2 | 2:00 | 28 | Seated | 100 |
| 21:00 | Steady 3 | 6:00 | 34 | Seated | 86 |
| 27:00 | High Cadence 3 | 2:00 | 30 | Seated | 100 |
| 29:00 | Steady 4 | 6:00 | 35 | Seated | 86 |
| 35:00 | Steady 5 | 5:00 | 32 | Seated | 88 |
| 40:00 | Cool-down 1 | 2:30 | 25 | Seated | 85 |
| 42:30 | Cool-down 2 | 2:30 | 18 | Seated | 80 |
More rides: all Spin Training rides. New to this? Start withResistance zones.