Fard 165 but 3h
- Cycling
- 3h 0mTime
- 144Stress
- 0.69Intensity
- 40Popularity
About this workout
This steady endurance session is your go-to for building a solid aerobic base over three hours, perfect for those long group rides or preparing for a race. It's all about accumulating time in the saddle to improve your stamina without the fatigue of harder efforts.
Workout structure
- Warm-Up 7 min @ 40% (40w)
- Warm-Up 3 min @ 60% (60w)
- 1 min @ 50% (50w)
- 2 min @ 67% (67w)
- 2 min @ 70% (70w)
- 4 min @ 72% (72w)
- 1 min @ 50% (50w)
- 2 min @ 75% (75w)
- 2 min @ 67% (67w)
- 2 min @ 70% (70w)
- 4 min @ 72% (72w)
- 30 sec @ 48% (48w)
- 2 min @ 75% (75w)
- 2 min @ 67% (67w)
- 2 min @ 70% (70w)
- 4 min @ 72% (72w)
- 2 min @ 75% (75w)
- 1 min @ 55% (55w)
- 5X
- 2 min @ 67% (67w)
- 2 min @ 70% (70w)
- 4 min @ 72% (72w)
- 2 min @ 75% (75w)
- 30 sec @ 48% (48w)
- 3X
- 2 min @ 67% (67w)
- 2 min @ 70% (70w)
- 4 min @ 72% (72w)
- 2 min @ 75% (75w)
- 2 min @ 67% (67w)
- 2 min @ 70% (70w)
- 4 min @ 72% (72w)
- 1 min @ 55% (55w)
- 2 min @ 67% (67w)
- 2 min @ 70% (70w)
- 30 sec @ 48% (48w)
- 4 min @ 72% (72w)
- 2 min @ 75% (75w)
- 2 min @ 67% (67w)
- 2 min @ 70% (70w)
- 4 min @ 72% (72w)
- 9 min @ 75% (75w)
- 2 min @ 67% (67w)
- 10 min @ 70% (70w)
- 2:30 min @ 50% (50w)
- Cooldown 5 min @ 40% (40w)