Endurance

SE - 5x20m Z2 3h

  • Cycling
  • 2h 58mTime
  • 146Stress
  • 0.70Intensity
  • 66Popularity

About this workout

This Z2 workout focuses on building your aerobic engine with steady endurance miles, while the main set of 4 × 30 sec at 95% FTP adds a touch of intensity to keep things interesting. Perfect for those long rides where you want to develop your stamina without overdoing it, this session is a solid staple for any cyclist's training plan.

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 1 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 1 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 1 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 1 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 1 min @ 55% (55w)
  • Active 20 min @ 75% (75w) 55 rpm
  • Cooldown 10 min @ 55-40% (55-40w)