Endurance

SE - 4x20m Z2 2h30

  • Cycling
  • 2h 30mTime
  • 122Stress
  • 0.70Intensity
  • 75Popularity

About this workout

This classic Z2 workout focuses on building your aerobic engine with steady endurance miles, featuring 4 bursts at 95% FTP to keep things interesting. Perfect for those long rides where you want to maintain a solid pace while developing your stamina without overdoing it.

Thomas

Workout structure

  • Warm-Up 4 min @ 40-78% (40-78w)
  • 4X
    • Active 30 sec @ 95% (95w)
    • Rest 1 min @ 55% (55w)
  • 3X
    • Active 1:30 min @ 70% (70w)
    • Rest 1:30 min @ 55% (55w)
  • Active 2 min @ 55% (55w)
  • Active 20 min @ 75% (75w) 55 rpm
  • Active 2 min @ 55% (55w)
  • 3X
    • Active 1:30 min @ 70% (70w)
    • Rest 1:30 min @ 55% (55w)
  • Active 2 min @ 55% (55w)
  • Active 20 min @ 75% (75w) 55 rpm
  • Active 2 min @ 55% (55w)
  • 3X
    • Active 1:30 min @ 70% (70w)
    • Rest 1:30 min @ 55% (55w)
  • Active 2 min @ 55% (55w)
  • Active 20 min @ 75% (75w) 55 rpm
  • Active 2 min @ 55% (55w)
  • 3X
    • Active 1:30 min @ 70% (70w)
    • Rest 1:30 min @ 55% (55w)
  • Active 2 min @ 55% (55w)
  • Active 20 min @ 75% (75w) 55 rpm
  • Cooldown 10 min @ 55-40% (55-40w)