Long Zone 2 Ride w/ Late-Stage Hard Efforts

• Cycling
• 3h 15mTime
• 135Stress
• 0.64Intensity
• 100Popularity

About this workout

HEART RATE •2H45M @ 65-75% Max HR, keeping intensity in check on any hills. •Then 3-4x (2.5M intervals @ 82-90% Max HR (7/10 effort) with 1.5M easy spinning after each interval. •Remainder of session (44M) @ 60-70% Max HR to make up 3H 15M total riding time. HEART RATE •2H45M @ 68-83% Threshold HR, keeping intensity in check on any hills. •Then 3-4x (2.5M intervals @ 95-105% Threshold HR (7/10 effort) with 1.5M easy spinning after each interval. •Remainder of session (44M) @ 68-83% Threshold HR to make up 3H 15M total riding time. POWER •2H 45M @ 60-70% FTP. •Then 3-4x (2.5M intervals @ 98-103% FTP with 1.5M easy spinning after each interval for active recovery). •Remainder of session (44M) @ 55-65% FTP to make up 3H 15M total riding time. PURPOSE(S) This workout enhances your aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria - the power house of the cell). It enhances capillarization in the muscles, develops slow-twitch muscles fibres and trains the body to more efficiently use fat as primary fuel source. This session has the additional benefit of teaching your body to work hard in the presence of fatigue. These aerobic changes happen as a function of time rather than intensity, so achieving the target duration is most important.

Workout structure

• Warm-Up 150 min @ 55% (55w)
• 7X
  • Active 2:30 min @ 100% (100w)
  • 1:30 min @ 30% (30w)
• 2:30 min @ 100% (100w)
• 15 min @ 55% (55w)