Endurance

Endurance 3 hrs

  • Cycling
  • 3h 0mTime
  • 112Stress
  • 0.61Intensity
  • 732Popularity

About this workout

This solid 3-hour endurance ride is a classic way to build your aerobic engine, perfect for those long weekend outings or when you need to stretch out climbs. Incorporating steady efforts, it’s a bread-and-butter workout that lays the foundation for your cycling performance over time.

trekkieboy

Workout structure

  • 3 min @ 50% (50w)
  • 3 min @ 55% (55w)
  • 2X
    • 3 min @ 60% (60w)
    • 3 min @ 65% (65w)
  • 2 min @ 62% (62w)
  • 1 min @ 60% (60w)
  • 3 min @ 65% (65w)
  • 3 min @ 61% (61w)
  • 1 min @ 57% (57w)
  • 3 min @ 63% (63w)
  • 2 min @ 65% (65w)
  • 2 min @ 58% (58w)
  • 3 min @ 62% (62w)
  • 2 min @ 58% (58w)
  • 3 min @ 65% (65w)
  • 2 min @ 60% (60w)
  • 1 min @ 62% (62w)
  • 3 min @ 64% (64w)
  • 1 min @ 61% (61w)
  • 3 min @ 65% (65w)
  • 1 min @ 57% (57w)
  • 3 min @ 61% (61w)
  • 2 min @ 58% (58w)
  • 3 min @ 61% (61w)
  • 2 min @ 65% (65w)
  • 3 min @ 60% (60w)
  • 2 min @ 65% (65w)
  • 1 min @ 61% (61w)
  • 4 min @ 64% (64w)
  • 3 min @ 62% (62w)
  • 1 min @ 60% (60w)
  • 3 min @ 65% (65w)
  • 2 min @ 59% (59w)
  • 3 min @ 62% (62w)
  • 2 min @ 65% (65w)
  • 2 min @ 61% (61w)
  • 3 min @ 64% (64w)
  • 2 min @ 58% (58w)
  • 1 min @ 60% (60w)
  • 3 min @ 65% (65w)
  • 1 min @ 61% (61w)
  • 3 min @ 63% (63w)
  • 2 min @ 60% (60w)
  • 1 min @ 57% (57w)
  • 3 min @ 64% (64w)
  • 1 min @ 61% (61w)
  • 3 min @ 65% (65w)
  • 2 min @ 60% (60w)
  • 3 min @ 50% (50w)
  • 3 min @ 55% (55w)
  • 2X
    • 3 min @ 60% (60w)
    • 3 min @ 65% (65w)
  • 2 min @ 62% (62w)
  • 1 min @ 60% (60w)
  • 3 min @ 65% (65w)
  • 3 min @ 61% (61w)
  • 1 min @ 57% (57w)
  • 3 min @ 63% (63w)
  • 2 min @ 65% (65w)
  • 2 min @ 58% (58w)
  • 3 min @ 62% (62w)
  • 2 min @ 58% (58w)
  • 3 min @ 65% (65w)
  • 2 min @ 60% (60w)
  • 1 min @ 62% (62w)
  • 3 min @ 64% (64w)
  • 1 min @ 61% (61w)
  • 3 min @ 65% (65w)
  • 1 min @ 57% (57w)
  • 11 min @ 57-50% (57-50w)