4.5 Hour Endurance Ride

• Cycling
• 4h 30mTime
• 209Stress
• 0.68Intensity
• 15Popularity

About this workout

This classic 4.5-hour endurance ride builds your aerobic engine with a steady effort that’s perfect for long-distance preparation or those grueling weekend rides. It's an essential workout for developing the stamina needed to tackle extended climbs and maintain pace during races.

Workout structure

• 4 min @ 50% (50w)
• 3 min @ 58% (58w)
• 3 min @ 64% (64w)
• 15 min @ 70% (70w)
• 30 min @ 65% (65w)
• 2X
  • 30 min @ 70% (70w)
  • 15 min @ 75% (75w)
• 2X
  • 30 min @ 65% (65w)
  • 30 min @ 70% (70w)
• 5 min @ 40% (40w)