Ironman bike

• Cycling
• 6h 34mTime
• 534Stress
• 0.90Intensity
• 135Popularity

About this workout

This tempo workout builds aerobic durability with sustained efforts at 90% FTP, perfect for long rides where you need to maintain a solid pace. It's a must-do for Ironman training, helping you develop the endurance to conquer those lengthy bike segments without burning out.

Workout structure

• 6:22 min @ 81% (81w)
• 3:29 min @ 89% (89w)
• 6:59 min @ 82% (82w)
• 4:55 min @ 80% (80w)
• 2:41 min @ 88% (88w)
• 8:20 min @ 82% (82w)
• 1:1 min @ 90% (90w)
• 2:37 min @ 81% (81w)
• 56 sec @ 92% (92w)
• 2:2 min @ 110% (110w)
• 1:48 min @ 101% (101w)
• 1:12 min @ 94% (94w)
• 1:42 min @ 106% (106w)
• 4:57 min @ 93% (93w)
• 9:33 min @ 80% (80w)
• 15 sec @ 67% (67w)
• 49 sec @ 88% (88w)
• 2:14 min @ 112% (112w)
• 12 sec @ 100% (100w)
• 1:2 min @ 92% (92w)
• 1:44 min @ 73% (73w)
• 1:24 min @ 80% (80w)
• 1:15 min @ 76% (76w)
• 1:8 min @ 84% (84w)
• 10:53 min @ 83% (83w)
• 36 sec @ 70% (70w)
• 1:32 min @ 76% (76w)
• 19 sec @ 66% (66w)
• 25 sec @ 80% (80w)
• 1:5 min @ 91% (91w)
• 3:15 min @ 82% (82w)
• 15 sec @ 67% (67w)
• 4:3 min @ 83% (83w)
• 1:19 min @ 98% (98w)
• 2:14 min @ 111% (111w)
• 3:16 min @ 112% (112w)
• 1:41 min @ 105% (105w)
• 2:21 min @ 112% (112w)
• 16 sec @ 95% (95w)
• 29 sec @ 80% (80w)
• 30 sec @ 66% (66w)
• 28 sec @ 52% (52w)
• 26 sec @ 64% (64w)
• 59 sec @ 90% (90w)
• 1:59 min @ 108% (108w)
• 2:51 min @ 90% (90w)
• 1:10 min @ 76% (76w)
• 30 sec @ 62% (62w)
• 1:30 min @ 98% (98w)
• 3:23 min @ 103% (103w)
• 3:46 min @ 112% (112w)
• 2:53 min @ 100% (100w)
• 52 sec @ 90% (90w)
• 8 sec @ 79% (79w)
• 1:2 min @ 54% (54w)
• 1:24 min @ 79% (79w)
• 2 min @ 85% (85w)
• 26 sec @ 78% (78w)
• 2:18 min @ 92% (92w)
• 3:22 min @ 80% (80w)
• 2:51 min @ 96% (96w)
• 3:19 min @ 88% (88w)
• 1:37 min @ 101% (101w)
• 48 sec @ 88% (88w)
• 5:57 min @ 81% (81w)
• 1:14 min @ 90% (90w)
• 4:58 min @ 82% (82w)
• 2:8 min @ 93% (93w)
• 4:42 min @ 87% (87w)
• 5:14 min @ 95% (95w)
• 2:48 min @ 89% (89w)
• 1:36 min @ 99% (99w)
• 3:55 min @ 109% (109w)
• 1:43 min @ 101% (101w)
• 2 min @ 91% (91w)
• 9:17 min @ 74% (74w)
• 1:16 min @ 95% (95w)
• 12 sec @ 83% (83w)
• 1:58 min @ 77% (77w)
• 26 sec @ 59% (59w)
• 1:7 min @ 75% (75w)
• 40:42 min @ 82% (82w)
• 3:57 min @ 104% (104w)
• 1:24 min @ 95% (95w)
• 1:47 min @ 105% (105w)
• 52 sec @ 90% (90w)
• 3:36 min @ 94% (94w)
• 4:30 min @ 84% (84w)
• 5:28 min @ 77% (77w)
• 16 sec @ 65% (65w)
• 58 sec @ 93% (93w)
• 21 sec @ 101% (101w)
• 2 min @ 112% (112w)
• 1:3 min @ 92% (92w)
• 6:50 min @ 78% (78w)
• 58 sec @ 91% (91w)
• 36 sec @ 84% (84w)
• 1:13 min @ 77% (77w)
• 3:58 min @ 87% (87w)
• 3:5 min @ 81% (81w)
• 35 sec @ 69% (69w)
• 1:35 min @ 75% (75w)
• 15 sec @ 66% (66w)
• 8:52 min @ 82% (82w)
• 1:45 min @ 102% (102w)
• 4:59 min @ 112% (112w)
• 4:15 min @ 109% (109w)
• 39 sec @ 72% (72w)
• 16 sec @ 64% (64w)
• 10 sec @ 52% (52w)
• 45 sec @ 62% (62w)
• 5 sec @ 87% (87w)
• 1:40 min @ 99% (99w)
• 1:19 min @ 106% (106w)
• 28 sec @ 98% (98w)
• 1:24 min @ 87% (87w)
• 1:8 min @ 91% (91w)
• 1:33 min @ 70% (70w)
• 4:48 min @ 101% (101w)
• 3:29 min @ 112% (112w)
• 2:4 min @ 103% (103w)
• 2:9 min @ 94% (94w)
• 6 sec @ 75% (75w)
• 1:2 min @ 54% (54w)
• 3:43 min @ 81% (81w)
• 2:10 min @ 92% (92w)
• 3:28 min @ 80% (80w)
• 1:47 min @ 99% (99w)
• 1:59 min @ 90% (90w)
• 1:26 min @ 87% (87w)
• 59 sec @ 90% (90w)
• 1:34 min @ 100% (100w)
• 51 sec @ 89% (89w)
• 5:56 min @ 80% (80w)
• 1:14 min @ 90% (90w)
• 4:59 min @ 82% (82w)
• 2:8 min @ 93% (93w)
• 4:41 min @ 87% (87w)
• 5:14 min @ 95% (95w)
• 2:49 min @ 89% (89w)
• 1:9 min @ 97% (97w)
• 6:3 min @ 106% (106w)
• 1:58 min @ 90% (90w)
• 8:54 min @ 74% (74w)
• 1:35 min @ 87% (87w)
• 2:4 min @ 77% (77w)
• 26 sec @ 59% (59w)
• 3:1 min @ 78% (78w)
• 1:52 min @ 85% (85w)
• 5 sec @ 58% (58w)