The Long Ride - 2x30 TWS

• Cycling
• 2h 30mTime
• 148Stress
• 0.77Intensity
• 30Popularity

About this workout

This classic 2x30 SST long ride incorporates 8 intervals of 4 minutes at tempo, allowing you to build aerobic durability while enjoying those steady efforts. It's the perfect mid-week staple to enhance your endurance for longer climbs and sustain your power in group rides.

Workout structure

• 9:30 min @ 50-75% (50-75w)
• 6X
  • 4:30 min @ 70-82% (70-82w)
  • 30 sec @ 106% (106w)
• 10 min @ 65% (65w)
• 8X
  • 4 min @ 88% (88w)
  • 3 min @ 57% (57w)
• 10 min @ 65% (65w)
• 5X
  • 30 sec @ 106% (106w)
  • 4:30 min @ 70-82% (70-82w)
• 30 sec @ 106% (106w)
• 9:30 min @ 75-60% (75-60w)