Hilly 3 Hours

• Cycling
• 3h 0mTime
• 138Stress
• 0.67Intensity
• 195Popularity

About this workout

This 3-hour steady tempo session is a classic mid-week staple that builds your aerobic durability and helps you stretch out those climbs. Perfect for improving your sub-threshold endurance, it’s ideal for preparing for longer rides or maintaining your pace during group rides.

Workout structure

• 5 min @ 50% (50w)
• 4 min @ 60% (60w)
• 16 min @ 72% (72w)
• 13 min @ 67% (67w)
• 5 min @ 62% (62w)
• 14 min @ 77% (77w)
• 10 min @ 68% (68w)
• 12 min @ 64% (64w)
• 17 min @ 66% (66w)
• 9 min @ 75% (75w)
• 11 min @ 62% (62w)
• 7 min @ 75% (75w)
• 2 min @ 82% (82w)
• 12 min @ 67% (67w)
• 7 min @ 62% (62w)
• 13 min @ 57% (57w)
• 14 min @ 68% (68w)
• 5 min @ 72% (72w)
• 4 min @ 60% (60w)