Sunday Funday – 3 hr.mrc

• Cycling
• 3h 0mTime
• 197Stress
• 0.81Intensity
• 115Popularity

About this workout

This classic tempo ride builds aerobic durability with solid efforts that keep you just below threshold, perfect for those mid-week staples or when you need to stretch out a long climb. It's a great way to maintain endurance while adding a bit of intensity—ideal for group rides or solo efforts that require sustained power.

Workout structure

• 10 min @ 50-65% (50-65w)
• 1 min @ 80% (80w)
• 1 min @ 70% (70w)
• 1 min @ 85% (85w)
• 1 min @ 70% (70w)
• 1 min @ 90% (90w)
• 1 min @ 65% (65w)
• 1 min @ 95% (95w)
• 1 min @ 65% (65w)
• 1 min @ 100% (100w)
• 4 min @ 70% (70w)
• 20 min @ 82% (82w)
• 5 min @ 65% (65w)
• 20 min @ 85% (85w)
• 5 min @ 65% (65w)
• 20 min @ 82% (82w)
• 5 min @ 65% (65w)
• 20 min @ 88% (88w)
• 2X
  • 5 min @ 65% (65w)
  • 5 min @ 70-100% (70-100w)
• 2X
  • 5 min @ 65% (65w)
  • 5 min @ 74-105% (74-105w)
• 2X
  • 5 min @ 65% (65w)
  • 5 min @ 85-110% (85-110w)
• 2 min @ 50% (50w)