W05D04 - The Long Ride - 2x30min Tempo With Surges

• Cycling
• 2h 34mTime
• 149Stress
• 0.76Intensity
• 120Popularity

About this workout

This classic long ride features 2x30 minutes at tempo with surges, perfect for enhancing your aerobic durability while maintaining a sustainable effort. Ideal for those looking to stretch out climbs or add a solid mid-week staple, this workout builds endurance without overcooking your legs.

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 @ 55% (55w)
• 10 min @ 65% (65w)
• 5X
  • 4:30 min @ 70-82% (70-82w)
  • 30 sec @ 106% (106w)
• 4:30 min @ 70-82% (70-82w)
• 9 min @ 75-60% (75-60w)