#06 - Long Ride - Spiked Base

• Cycling
• 1h 35mTime
• 87Stress
• 0.74Intensity
• 70Popularity

About this workout

This spiked base ride blends tempo work with short, intense intervals at 120% FTP, perfect for building aerobic durability while adding a touch of power for those mid-week rides. It's an ideal session to enhance your stamina and prepare for longer efforts, keeping your legs fresh and ready for the next challenge.

Workout structure

• 7 min @ 50-65% (50-65w)
• 15 min @ 65% (65w)
• 10 min @ 80% (80w)
• 10 min @ 60% (60w)
• 5 min @ 55% (55w)
• 5 min @ 80% (80w)
• 30 sec @ 120% (120w)
• 3 min @ 100% (100w)
• 10 min @ 75% (75w)
• 5 min @ 55% (55w)
• 5 min @ 85% (85w)
• 30 sec @ 120% (120w)
• 3 min @ 100% (100w)
• 10 min @ 65% (65w)
• 6 min @ 65% (65w)