Creme-Filled Long John

• Cycling
• 3h 0mTime
• 160Stress
• 0.73Intensity
• 680Popularity

About this workout

This steady tempo session is a classic mid-week staple that builds your aerobic durability without pushing you over threshold. Perfect for extending those climbs or sustaining a solid pace on longer rides, it's the kind of workout that keeps your fitness rolling smoothly.

Workout structure

• 15 min @ 50-75% (50-75w)
• 30 min @ 75% (75w)
• 5 min @ 75-65% (75-65w)
• 10 min @ 65% (65w)
• 5 min @ 65-80% (65-80w)
• 15 min @ 80% (80w)
• 5 min @ 80-75% (80-75w)
• 30 min @ 75% (75w)
• 5 min @ 75-85% (75-85w)
• 10 min @ 85% (85w)
• 5 min @ 85-65% (85-65w)
• 10 min @ 65% (65w)
• 5 min @ 65-75% (65-75w)
• 15 min @ 75% (75w)
• 15 min @ 75-50% (75-50w)