Endurance 2 hrs

• Cycling
• 2h 0mTime
• 84Stress
• 0.65Intensity
• 20Popularity

About this workout

This solid 2-hour endurance ride is your bread-and-butter session for building aerobic capacity, making it perfect for those long group rides or base-building weeks. Ideal for keeping the legs moving while preparing for tougher workouts ahead, it’s a classic staple in any cyclist’s training plan.

Workout structure

• 15 min @ 50-60% (50-60w) 80-90 rpm
• 5 min @ 65% (65w) 90-110 rpm
• Rest 5 min @ 70% (70w)
• 5 min @ 60% (60w) 90-110 rpm
• Rest 5 min @ 65% (65w)
• 5 min @ 60% (60w) 90-110 rpm
• Rest 5 min @ 62% (62w)
• 5 min @ 63% (63w) 90-110 rpm
• Rest 5 min @ 68% (68w)
• 5 min @ 65% (65w) 90-10 rpm
• Rest 5 min @ 70% (70w)
• 5 min @ 68% (68w) 90-110 rpm
• Rest 5 min @ 72% (72w)
• 5 min @ 70% (70w) 90-110 rpm
• Rest 5 min @ 65% (65w)
• 5 min @ 64% (64w) 90-110 rpm
• Rest 5 min @ 70% (70w)
• 5 min @ 73% (73w) 90-110 rpm
• Rest 5 min @ 68% (68w)
• 15 min @ 62-50% (62-50w) 80-90 rpm