3-Hour Strength Endurance Ride

• Cycling
• 2h 30mTime
• 129Stress
• 0.72Intensity
• 15Popularity

About this workout

Long aerobic ride with extended warm-up and low-cadence strength intervals to build muscular endurance.

Workout structure

• Warm-Up 10 min @ 55-61% (55-61w)
• Warm-Up 10 min @ 61-67% (61-67w)
• Warm-Up 20 min @ 67-73% (67-73w)
• 6X
  • Interval 5 min @ 85% (85w) 50 rpm
  • Rest 5 min @ 65% (65w) 90 rpm
• Active 40 min @ 70% (70w)
• Cooldown 10 min @ 65-45% (65-45w)