Long ride

• Cycling
• 2h 30mTime
• 141Stress
• 0.75Intensity
• 15Popularity

About this workout

This classic long ride features 2 sets of 3-minute efforts at 96.7% FTP, perfect for honing your sustainable power for weekly group rides and time trials. It's a solid addition to your training routine, blending threshold work with a recovery-focused approach to build endurance without overcooking.

Workout structure

• Warm-Up 5 min @ 52% (52w)
• 5 min @ 60% (60w)
• Cooldown 10 min @ 64% (64w)
• 5 min @ 72% (72w)
• 1 min @ 84% (84w)
• 1 min @ 88% (88w)
• 1 min @ 93% (93w)
• 2 min @ 64% (64w)
• 2 min @ 93% (93w)
• 2 min @ 84% (84w)
• 3 min @ 93% (93w)
• 3 min @ 84% (84w)
• 2 min @ 97% (97w)
• 1 min @ 93% (93w)
• 2 min @ 84% (84w)
• 30 min @ 64% (64w)
• 2 min @ 93% (93w)
• 1 min @ 97% (97w)
• 2 min @ 84% (84w)
• 3 min @ 88% (88w)
• 2 min @ 84% (84w)
• 3 min @ 97% (97w)
• 2 min @ 88% (88w)
• 30 min @ 64% (64w)
• 2X
  • 3 min @ 97% (97w)
  • 2 min @ 84% (84w)
• 3 min @ 88% (88w)
• 2 min @ 97% (97w)
• 5 min @ 64% (64w)
• 5 min @ 55% (55w)
• 5 min @ 47% (47w)