Gran Fondo - S1 D4 The long Ride -Spiked Base
- Cycling
- 1h 35mTime
- 87Stress
- 0.74Intensity
- 40Popularity
About this workout
This gnarly tempo ride incorporates brief bursts at 120.1% FTP, giving you a solid workout while keeping the overall intensity manageable for a long ride. Perfect for building endurance and strength, it’s a great mid-week staple or recovery ride that sets you up for weekend adventures.
Workout structure
- 7 min @ 50-65% (50-65w)
- 15 min @ 65% (65w)
- 10 min @ 80% (80w)
- 10 min @ 60% (60w)
- 5 min @ 55% (55w)
- 5 min @ 80% (80w)
- 30 sec @ 120% (120w)
- 3 min @ 100% (100w)
- 10 min @ 75% (75w)
- 5 min @ 55% (55w)
- 5 min @ 85% (85w)
- 30 sec @ 120% (120w)
- 3 min @ 100% (100w)
- 10 min @ 65% (65w)
- 6 min @ 65-47% (65-47w)