ISM Zone 2 long + 2x40/20ies

• Cycling
• 2h 34mTime
• 169Stress
• 0.81Intensity
• 57Popularity

About this workout

This workout combines a solid Zone 2 base with 2 sets of 40/20s to push your VO2 max and elevate your power ceiling, making it perfect for those looking to improve their endurance while adding intensity. Ideal for building the stamina needed for long group rides or tackling challenging climbs, this session blends the steady grind of SST with powerful bursts for a well-rounded training experience.

Workout structure

• Warm-Up 6 min @ 40-70% (40-70w)
• 1 min @ 33% (33w)
• Cooldown 4 min @ 70% (70w)
• 4 min @ 75% (75w)
• 2 min @ 80% (80w)
• 8X
  • 1 min @ 50% (50w)
  • 10 min @ 80% (80w)
• Rest 1 min @ 50% (50w)
• 5 min @ 70% (70w)
• Rest 1 min @ 50% (50w)
• 10X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 60% (60w)
• 1 min @ 50% (50w)
• 10 min @ 70% (70w)
• 10X
  • 40 sec @ 120% (120w)
  • Rest 20 sec @ 60% (60w)
• 1 min @ 50% (50w)
• 10 min @ 70% (70w)