# What workout did you do today? (2018/2019)

**URL:** <https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2018-2019/4198>\
**Category:** Training\
**Created:** [October 19, 2018, 10:05pm UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2018-2019/4198 "2018-10-19T22:05:04Z")\
**Posts on this page:** 1\
**Showing post:** 6033

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**Author:** ![bbarrera](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bbarrera/32/14734_2.png) [@bbarrera](https://www.trainerroad.com/forum/u/bbarrera)\
**Post date:** [December 4, 2019, 5:36pm UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2018-2019/4198/6033 "2019-12-04T17:36:51Z")

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![image](https://global.discourse-cdn.com/trainerroad/original/3X/b/7/b7440c3c82f5f0cd13d6c8e20c890ea265c14724.png)

60% FTP for 90 minutes, my new aerobic endurance ride to gauge progress over time.

Guesstimated I need 30-minutes to warmup and tested that by hitting lap button on bike computer:

 ![image](https://global.discourse-cdn.com/trainerroad/original/3X/a/4/a4b103b89042a7bd688234a5abadb99caf3dc764.jpeg)

Yup 👍

Then looked at EF and decoupling over final 60 minutes:

 ![image](https://global.discourse-cdn.com/trainerroad/original/3X/f/9/f92e4c70ba6ea45dd9c44779bdcf863616dc3d12.jpeg)

 ![image](https://global.discourse-cdn.com/trainerroad/original/3X/1/8/18080f109a532337e3845db9801fb9a75d5c6de4.jpeg)

Over time as FTP goes up I want to see increase in EF. Decoupling nice and flat, and under 1%.

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