Long Mix

• Cycling
• 4h 0mTime
• 257Stress
• 0.80Intensity
• 101Popularity

About this workout

This long mix workout features three solid 20-minute efforts at 90% FTP, perfect for building the aerobic durability needed for those long group rides or steady climbs. It’s a fantastic way to boost your sweet spot training without overdoing it, making it a staple for time-crunched athletes looking to improve their endurance.

Workout structure

• 10 min @ 56-75% (56-75w) 3% Slope
• 15X
  • 15 sec @ 120% (120w) 5% Slope
  • 3:45 min @ 70% (70w) 3% Slope
• 20 min @ 80% (80w) 3% Slope
• 3X
  • 20 min @ 90% (90w) 4% Slope
  • 10 min @ 60% (60w) 2% Slope
• 45 min @ 85% (85w) 3% Slope
• 15 min @ 75% (75w) 3% Slope