Long 180

• Swimming
• 3h 0mTime
• 168Stress
• 0.75Intensity
• 30Popularity

About this workout

This long tempo workout builds aerobic durability with 7 rounds of 2-minute efforts at 90% FTP, perfect for sustaining a solid pace during long climbs or endurance rides. A classic mid-week staple, it delivers high training returns without overcooking your legs.

Workout structure

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