Long ride – 3 hrs – Marcelo.mrc

• Cycling
• 3h 0mTime
• 173Stress
• 0.76Intensity
• 30Popularity

About this workout

This long ride features a classic tempo main set with 9 intervals of 4 minutes at 85% FTP, perfect for building aerobic durability and sustaining efforts on longer climbs. It's a time-efficient way to boost your endurance while keeping the fatigue manageable, making it ideal for those mid-week staples or when prepping for a big group ride.

Workout structure

• 12 min @ 50-60% (50-60w)
• 5 min @ 80-90% (80-90w)
• 7 min @ 40% (40w)
• 1 min @ 40-79% (40-79w)
• 5 min @ 79% (79w)
• 5 min @ 82% (82w)
• 5 min @ 86% (86w)
• 5 min @ 81% (81w)
• 12 min @ 50% (50w)
• 1 min @ 50-85% (50-85w)
• 4 min @ 85% (85w)
• 4 min @ 82% (82w)
• 4 min @ 86% (86w)
• 4 min @ 88% (88w)
• 4 min @ 85% (85w)
• 12 min @ 50% (50w)
• 1 min @ 50-82% (50-82w)
• 4 min @ 82% (82w)
• 4 min @ 84% (84w)
• 4 min @ 86% (86w)
• 4 min @ 88% (88w)
• 4 min @ 85% (85w)
• 12 min @ 50% (50w)
• 1 min @ 50-78% (50-78w)
• 5 min @ 78% (78w)
• 5 min @ 85% (85w)
• 5 min @ 83% (83w)
• 5 min @ 89% (89w)
• 12 min @ 50% (50w)
• 1 min @ 50-85% (50-85w)
• 4 min @ 85% (85w)
• 4 min @ 88% (88w)
• 4 min @ 83% (83w)
• 4 min @ 90% (90w)
• 4 min @ 85% (85w)
• 3 min @ 40-30% (40-30w)