Long O/U #1 5x9

• Cycling
• 1h 54mTime
• 130Stress
• 0.83Intensity
• 15Popularity

About this workout

This workout features a sustained main set of 5 sets of 3 × 2 minutes at 95% FTP, perfect for building that critical threshold power needed for weekly group rides and time trials. It’s a classic choice for improving your sustainable effort and enhancing your ability to hold strong in those final race kicks or gnarly climbs.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 70% (70w)
• 2 min @ 90% (90w)
• 3 min @ 50% (50w)
• 3X
  • 2 min @ 95% (95w)
  • 1 min @ 105% (105w)
• 6 min @ 50% (50w)
• 3X
  • 2 min @ 95% (95w)
  • 1 min @ 105% (105w)
• 6 min @ 50% (50w)
• 3X
  • 2 min @ 95% (95w)
  • 1 min @ 105% (105w)
• 6 min @ 50% (50w)
• 3X
  • 2 min @ 95% (95w)
  • 1 min @ 105% (105w)
• 6 min @ 50% (50w)
• 3X
  • 2 min @ 95% (95w)
  • 1 min @ 105% (105w)
• 6 min @ 50% (50w)
• 30 min @ 70% (70w)