Gran Fondo - S3 D4 The long Ride -Extended tempo

• Cycling
• 2h 15mTime
• 134Stress
• 0.77Intensity
• 165Popularity

About this workout

This extended tempo ride features two solid 20-minute intervals at 85.4% FTP, perfect for building aerobic durability and preparing for those long group rides or sustained climbs. It's a classic SST workout that balances effort and recovery, making it an essential part of your mid-week training regimen.

Workout structure

• 15 min @ 50-85% (50-85w)
• 6X
  • 2 min @ 85% (85w)
  • Rest 2 min @ 55% (55w)
• 6 min @ 55% (55w)
• 2X
  • 20 min @ 85% (85w)
  • 10 min @ 65% (65w)
• Rest 20 min @ 85% (85w)
• 10 min @ 65-47% (65-47w)