Endurance

Z2 - Endurance - 240'

  • Cycling
  • 4h 0mTime
  • 140Stress
  • 0.59Intensity
  • 15Popularity

About this workout

Long rides are all about building your aerobic endurance. They are best done in Zone 2 or Zone 3, which should feel like riding at a moderately hard effort for a very long time. There should be limited sustained effort above this, with the focus being long, steady state efforts at Z2/Z3. Coach Jack’s Long workouts are a bit harder than Z2 workouts which include Z2 only. The Long rides, in contrast, give you more freedom to move up into the higher intensity of Z3. When done correctly, this ride alone will help improve your fitness more than any other ride. In other words, a single long ride is more beneficial than a single HIIT session. During these Long rides, ride as long as you can that day, but build up slowly. Take it week by week, and don’t try to increase your mileage too much in one week. Try to do some sustained or repeated hill climbs during your Long ride, as this will give you something to focus on in addition to helping increase your overall workload.

Momalligator

Workout structure

  • Warm-Up 7 min @ 40% (40w)
  • Warm-Up 3 min @ 60% (60w)
  • 5 min @ 60% (60w)
  • 2 min @ 66% (66w)
  • 5 min @ 55% (55w)
  • 2 min @ 64% (64w)
  • 5 min @ 63% (63w)
  • 3 min @ 63% (63w)
  • 5 min @ 55% (55w)
  • 1 min @ 51% (51w)
  • 5 min @ 60% (60w)
  • 2 min @ 66% (66w)
  • 5 min @ 55% (55w)
  • 2 min @ 64% (64w)
  • 5 min @ 63% (63w)
  • 3 min @ 63% (63w)
  • 5 min @ 55% (55w)
  • 1 min @ 51% (51w)
  • 5 min @ 60% (60w)
  • 2 min @ 66% (66w)
  • 5 min @ 55% (55w)
  • 2 min @ 64% (64w)
  • 5 min @ 63% (63w)
  • 3 min @ 63% (63w)
  • 5 min @ 55% (55w)
  • 1 min @ 51% (51w)
  • 5 min @ 60% (60w)
  • 2 min @ 66% (66w)
  • 5 min @ 55% (55w)
  • 2 min @ 64% (64w)
  • 5 min @ 63% (63w)
  • 3 min @ 63% (63w)
  • 5 min @ 55% (55w)
  • 1 min @ 51% (51w)
  • 5 min @ 60% (60w)
  • 2 min @ 66% (66w)
  • 5 min @ 55% (55w)
  • 2 min @ 64% (64w)
  • 5 min @ 63% (63w)
  • 3 min @ 63% (63w)
  • 5 min @ 55% (55w)
  • 1 min @ 51% (51w)
  • 5 min @ 60% (60w)
  • 2 min @ 66% (66w)
  • 5 min @ 55% (55w)
  • 2 min @ 64% (64w)
  • 5 min @ 63% (63w)
  • 3 min @ 63% (63w)
  • 5 min @ 55% (55w)
  • 1 min @ 51% (51w)
  • 5 min @ 60% (60w)
  • 2 min @ 66% (66w)
  • 5 min @ 55% (55w)
  • 2 min @ 64% (64w)
  • 5 min @ 63% (63w)
  • 3 min @ 63% (63w)
  • 5 min @ 55% (55w)
  • 1 min @ 51% (51w)
  • 5 min @ 60% (60w)
  • 2 min @ 66% (66w)
  • 5 min @ 55% (55w)
  • 2 min @ 64% (64w)
  • 5 min @ 63% (63w)
  • 3 min @ 63% (63w)
  • 5 min @ 55% (55w)
  • 1 min @ 51% (51w)
  • 1 min @ 50% (50w)
  • Cooldown 5 min @ 40% (40w)