Long Endurance & Intervals

• Cycling
• 3h 40mTime
• 240Stress
• 0.81Intensity
• 15Popularity

About this workout

Zone 2 base, VO2/threshold intervals with sprint openers, sweet spot block, and a punchy finish with VO2 and all-out sprints.

Workout structure

• Warm-Up 30 min @ 65% (65w)
• Warm-Up 3 min @ 65-75% (65-75w)
• Rest 3 min @ 60% (60w)
• 3X
  • Interval 30 sec @ 145% (145w)
  • Interval 4 min @ 106% (106w)
  • Rest 4 min @ 55% (55w)
• 40 min @ 61% (61w)
• Active 60 min @ 88% (88w)
• 35 min @ 50% (50w)
• Interval 3 min @ 106% (106w)
• 3X
  • Interval 2 min @ 130% (130w)
• 15 min @ 50% (50w)