Endurance 2 Hours

• Cycling
• 2h 0mTime
• 95Stress
• 0.69Intensity
• 675Popularity

About this workout

This classic 2-hour endurance ride is your bread-and-butter for building aerobic capacity, perfect for steady efforts on long group rides or preparing for races. A must-do for developing the base miles that will pay off when the road gets tough.

Workout structure

• Warm-Up 3 min @ 49% (49w)
• 3 min @ 55% (55w)
• Cooldown 30 sec @ 65% (65w)
• 30 sec @ 75% (75w)
• 30 sec @ 65% (65w)
• 30 sec @ 75% (75w)
• 4 min @ 60% (60w)
• 3X
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
• 4 min @ 60% (60w)
• 3X
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
• 1 min @ 60% (60w)
• 3 min @ 65% (65w)
• 4 min @ 75% (75w)
• 2X
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
• 1 min @ 60% (60w)
• 3 min @ 65% (65w)
• 4 min @ 75% (75w)
• 2X
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
• 1 min @ 60% (60w)
• 2 min @ 65% (65w)
• 4 min @ 75% (75w)
• 4X
  • 2 min @ 65% (65w)
  • 3 min @ 75% (75w)
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
• 2 min @ 65% (65w)
• 3 min @ 60-40% (60-40w)