100K

• Cycling
• 3h 10mTime
• 150Stress
• 0.69Intensity
• 47Popularity

About this workout

This 100K ride features a steady tempo session that builds aerobic durability and prepares you for those long climbs during group rides. It's a mid-week staple that keeps your endurance strong without pushing you into the red.

Workout structure

• Warm-Up 7 min @ 40-53% (40-53w)
• Warm-Up 3 min @ 53-59% (53-59w)
• 4 min @ 70% (70w)
• 3 min @ 75% (75w)
• 3 min @ 79% (79w)
• 5 min @ 66% (66w)
• 5X
  • 2 min @ 59% (59w)
  • 4 min @ 70% (70w)
• Rest 2 min @ 59% (59w)
• 5X
  • 2 min @ 75% (75w)
  • Rest 1 min @ 61% (61w)
• 3 min @ 57% (57w)
• 3X
  • 10 min @ 72% (72w)
  • Rest 3 min @ 59% (59w)
• 3 min @ 83% (83w)
• 1 min @ 59% (59w)
• 2X
  • 3 min @ 75% (75w)
  • Rest 2 min @ 59% (59w)
• 3X
  • 7 min @ 72% (72w)
  • Rest 2 min @ 59% (59w)
• 3 min @ 61% (61w)
• 5 min @ 66% (66w)
• 3 min @ 70% (70w)
• 5 min @ 75% (75w)
• 4 min @ 79% (79w)
• 2 min @ 59% (59w)
• 5 min @ 75% (75w)
• Open-ended 8 min @ 61-40% (61-40w)