Long 119 (Outdoors)

• Swimming
• 2h 6mTime
• 119Stress
• 0.75Intensity
• 16Popularity

About this workout

This long outdoor workout features a classic tempo main set with 7 intervals at 90% FTP, perfect for building aerobic durability while maintaining a strong effort. Ideal for mid-week rides or preparing for longer climbs, it delivers solid training returns without overexertion.

Workout structure

• 20 min @ 45-65% (45-65w)
• 20 min @ 85% (85w)
• 7X
  • 2 min @ 90% (90w)
  • Rest 1 min @ 55% (55w)
• 45 min @ 78% (78w)
• 20 min @ 65-45% (65-45w)