3.5 Hour Endurance Ride

• Cycling
• 3h 30mTime
• 167Stress
• 0.69Intensity
• 101Popularity

About this workout

This solid 3.5-hour endurance ride is all about building your aerobic engine with a steady focus on sub-threshold efforts, making it a classic for those long, rolling group rides. Perfect for developing the endurance needed to tackle climbs or sustain effort over distance, it’s a bread-and-butter session that pays off over time.

Workout structure

• 4 min @ 50% (50w)
• 3 min @ 58% (58w)
• 3 min @ 64% (64w)
• 15 min @ 70% (70w)
• 15 min @ 65% (65w)
• 15 min @ 70% (70w)
• 15 min @ 75% (75w)
• 30 min @ 70% (70w)
• 30 min @ 65% (65w)
• 15 min @ 75% (75w)
• 30 min @ 70% (70w)
• 15 min @ 75% (75w)
• 15 min @ 65% (65w)
• 5 min @ 40% (40w)