120 minutes Endurance 65-78% Ftp

• Cycling
• 2h 0mTime
• 92Stress
• 0.68Intensity
• 210Popularity

About this workout

This classic 120-minute endurance ride builds your aerobic engine with a steady effort, perfect for long training days or maintaining fitness between harder sessions. Think of it as the bread-and-butter workout to support your MVDP FTP and prepare you for those critical moments in your next FTP test.

Workout structure

• Warm-Up 3 min @ 49% (49w)
• 3 min @ 55% (55w)
• Cooldown 30 sec @ 65% (65w)
• 30 sec @ 75% (75w)
• 30 sec @ 65% (65w)
• 30 sec @ 75% (75w)
• 4 min @ 60% (60w)
• 3X
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
• 4 min @ 60% (60w)
• 3X
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
• 1 min @ 60% (60w)
• 3 min @ 65% (65w)
• 4 min @ 75% (75w)
• 2X
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
• 1 min @ 60% (60w)
• 3 min @ 65% (65w)
• 4 min @ 75% (75w)
• 2X
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
• 1 min @ 60% (60w)
• 2 min @ 65% (65w)
• 4 min @ 75% (75w)
• 2 min @ 65% (65w)
• 3 min @ 75% (75w)
• 2 min @ 65% (65w)
• 2 min @ 75% (75w)
• 2 min @ 60% (60w)
• 10 min @ 70% (70w)
• 15 min @ 65% (65w)
• 5 min @ 55% (55w)