Endurance

Long Ride with variance

Cycling
1h 55mTime
77Stress
0.63Intensity
105Popularity

About this workout

This steady endurance session is perfect for building your aerobic engine over a long ride while keeping the effort manageable. Think of it as a crucial mid-week staple or a recovery ride that sets you up for the hard efforts to come.

alex

Workout structure

15 min @ 45-70% (45-70w)
1:49 min @ 62% (62w)
50 sec @ 66% (66w)
19 sec @ 64% (64w)
23 sec @ 49% (49w)
35 sec @ 60% (60w)
35 sec @ 68% (68w)
52 sec @ 67% (67w)
33 sec @ 68% (68w)
2:39 min @ 66% (66w)
1:3 min @ 51% (51w)
46 sec @ 63% (63w)
22 sec @ 40% (40w)
1:54 min @ 72% (72w)
24 sec @ 60% (60w)
5:16 min @ 60% (60w)
3:52 min @ 69% (69w)
49 sec @ 51% (51w)
2:34 min @ 60% (60w)
17 sec @ 73% (73w)
38 sec @ 46% (46w)
1:45 min @ 63% (63w)
1:23 min @ 56% (56w)
1:8 min @ 61% (61w)
2:2 min @ 69% (69w)
24 sec @ 58% (58w)
3:12 min @ 52% (52w)
35 sec @ 55% (55w)
1:12 min @ 55% (55w)
1:23 min @ 67% (67w)
2:25 min @ 64% (64w)
41 sec @ 49% (49w)
2:7 min @ 72% (72w)
2 min @ 56% (56w)
22 sec @ 35% (35w)
16 sec @ 72% (72w)
27 sec @ 50% (50w)
1:2 min @ 66% (66w)
47 sec @ 50% (50w)
11 sec @ 67% (67w)
4:55 min @ 61% (61w)
1:19 min @ 60% (60w)
2:40 min @ 66% (66w)
56 sec @ 64% (64w)
34 sec @ 52% (52w)
1:5 min @ 61% (61w)
43 sec @ 61% (61w)
22 sec @ 76% (76w)
35 sec @ 54% (54w)
1:16 min @ 80% (80w)
2:31 min @ 76% (76w)
1:50 min @ 72% (72w)
3 min @ 64% (64w)
31 sec @ 72% (72w)
9:36 min @ 68% (68w)
3:27 min @ 72% (72w)
15 min @ 70-45% (70-45w)