4 Hour Endurance Ride

• Cycling
• 4h 0mTime
• 189Stress
• 0.69Intensity
• 31Popularity

About this workout

This classic 4-hour endurance ride builds your aerobic engine with steady efforts, making it a cornerstone for long-distance cyclists and a perfect prep for gran fondos. Ideal for your base miles, it’s the kind of workout that pays off when the road stretches on and the race kicks in.

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)
• 15 min @ 75% (75w)
• 2X
  • 30 min @ 65% (65w)
  • 30 min @ 70% (70w)
• 5 min @ 40% (40w)