78% FTP 180min Low Intensity
This is a 180 minute low intensity workout based on the 3 Zone Model and research by Dr. Stephen Seiler.
Maintain your heart rate at or below 70% of your Max HR, the 78% of your FTP is an approximate estimate in power.
Target HR = ((Max. HR - Rest. HR) *0.70) + Rest. HR
Example: 154bpm = ((190-70)*0.7)+70
- Author: alexsrur
- Sport: bike
- Duration: 180 min
- Dominant zone: Tempo
- Intensity: 0.78
- Created: 2021-02-27T19:04:20.285Z
- Updated: 2026-04-22T10:49:36.313Z
Structure
- 5 min @ 60-78% (60-78w)
- 175 min @ 78% (78w)