W01D04. The Long Ride - Spiked Base

• Cycling
• 1h 39mTime
• 88Stress
• 0.73Intensity
• 25Popularity

About this workout

This ride combines a solid tempo base with brief, intense efforts at 120% FTP, perfect for building endurance while adding a touch of race-like intensity. It’s an ideal mid-week staple for those looking to boost their SST and recovery ride game without overdoing it.

Workout structure

• 7 min @ 25-65% (25-65w)
• 15 min @ 65% (65w)
• 10 min @ 80% (80w)
• 10 min @ 60% (60w)
• 5 min @ 55% (55w)
• 5 min @ 80% (80w)
• 30 sec @ 120% (120w)
• 3 min @ 100% (100w)
• 10 min @ 75% (75w)
• 5 min @ 55% (55w)
• 5 min @ 85% (85w)
• 30 sec @ 120% (120w)
• 3 min @ 100% (100w)
• 10 min @ 65% (65w)
• 10 min @ 65-50% (65-50w)