Let’s go together!

Quarter Champ

Boost your cycling endurance swiftly with this multi 15-minute champ workout session.

Statistics

Total duration
2h24
Workload
141 TSS [® by Trainingpeaks]
Core
8x(14:00[1] + 1:00[3])
Difficulty
60 out of 100
Best coffee
An Americano

Typologies

Level
Sport
Units

Gear

WORKOUT STRUCTURE

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50%
100%

0:00:00

1h12
2h24

Training Setup

This work consists out of the following sets. Each will help you to get and stay fit for the next ride.

Kickerstart Your Ride
An Americano is the best kick starter for this workout
Pre Warm Up
Hip Rotations: 3x ( 20 sec CW + 20 sec CCW)
Hamstring Strechers: 3x ( 10 sec Left + 10 sec Right)
Calf Stretchers: 3x ( 10 sec Left + 10 sec Right)
Warm Up
10 min in Z0
Core
10x (14 min in Z1 + 1 min in Z3)
Cool Down
10 min in Z0

Workout Files

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Get Ready

Prepare for your cycling endurance workout Quarter Champ by gearing up with the essentials. Get your kit together and bring along two filled drinking bottles for quicker recovery. Equally important is priming your body. Enter our Pre-Warm Up routine, designed to enhance flexibility, ensuring optimal performance as you do this workout. Ready to sway into action?

The Workout

Time to kick off your training! Begin with an easy spin warm up to get your heart pumping. Then, dive into the core routine. To optimize results, start steady and consider pushing it more to the end. Maintain specified zones for optimal impact on your cycling endurance and be the Quarter Champ when finishing this workout with satisfaction.

The Effects

Unlock the secrets behind the cycling endurance workout’s impact when you finish this workout. Depending on your weekly training hours this workout helps you to sustain your endurance for a longer period. The sprints help to keep you and your body from dozing off into the abyss of long cycling workouts. Ensuring a diverse workout with optimal training results.

FULL PLANS

beginner-90min-maintenance-20weeks

From Couch To Cruiser

Beginner •
20 Weeks •
Boost Threshold •
3-4 / week
Join us for a 20-week journey to enhance your cycling stamina! Commit to 3-4 training sessions every week, totaling 2-3.5 hours per week, and ensure your consistent 90-minute cycling endurance.
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Cycling Heaven

GET STARTED

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Cycling Zone Setup

Boost workout with your personal cycling zones based on your threshold. Cycling benefits start now.
Let’s go together!
Let’s go together!