Z2 180 min

• Cycling
• 3h 0mTime
• 155Stress
• 0.72Intensity
• 15Popularity

About this workout

This steady 180-minute endurance session is your bread-and-butter Z2 training, perfect for building a solid aerobic engine and increasing your stamina for longer rides. Ideal for those looking to maintain a conversational pace while increasing time spent at threshold, it’s a staple for any cyclist’s weekly plan.

Workout structure

• Warm-Up 2 min @ 47% (47w)
• 2 min @ 50% (50w)
• Cooldown 2 min @ 52% (52w)
• 2 min @ 55% (55w)
• 3 min @ 57% (57w)
• 2X
  • 20 min @ 74% (74w)
  • 3 min @ 59% (59w)
• 20 min @ 74% (74w)
• 5 min @ 57% (57w)
• 2X
  • 30 min @ 74% (74w)
  • 3 min @ 59% (59w)
• 25 min @ 74% (74w)
• 2 min @ 64% (64w)
• 5 min @ 50% (50w)