Gran Fondo - S5 D4 - The long ride - 2x30min Tempo with surges

• Cycling
• 2h 25mTime
• 140Stress
• 0.76Intensity
• 60Popularity

About this workout

This workout features 2x30 minutes of tempo work interspersed with surges, perfect for building aerobic durability while simulating the demands of a Gran Fondo or long group ride. It's a classic choice for those looking to expand their endurance base without overcooking, making it a staple for mid-week training.

Workout structure

• 9:30 min @ 50-75% (50-75w)
• 5X
  • 4:30 min @ 70-82% (70-82w)
  • Rest 30 sec @ 106% (106w)
• 10 min @ 65% (65w)
• 8X
  • 4 min @ 88% (88w)
  • Rest 3 min @ 55% (55w)
• 10 min @ 65% (65w)
• 5X
  • 4:30 min @ 70-82% (70-82w)
  • Rest 30 sec @ 106% (106w)
• 9:30 min @ 75-60% (75-60w)