100MileRide

• Cycling
• 4h 49mTime
• 301Stress
• 0.79Intensity
• 55Popularity

About this workout

This classic tempo workout features sustained efforts to build your aerobic durability, making it perfect for those long group rides. It’s a mid-week staple that allows you to stretch out climbs while comfortably holding a solid pace without overcooking your legs.

Workout structure

• 10 min @ 55% (55w) 80 rpm
• 50 min @ 75% (75w) 80 rpm
• 14X
  • 15 sec @ 120% (120w) 100 rpm
  • 4 min @ 80% (80w) 80 rpm
• 20 min @ 75% (75w)
• 3X
  • 20 min @ 90% (90w)
  • 10 min @ 55% (55w)
• 45 min @ 80% (80w)
• 15 min @ 55% (55w)