Z2 3h

• Cycling
• 3h 0mTime
• 148Stress
• 0.70Intensity
• 31Popularity

About this workout

This steady endurance session focuses on building your aerobic engine with a solid 3-hour ride, perfect for logging those essential base miles. Ideal for Z2 training, it’s a bread-and-butter workout that pays off when the road gets tough.

Workout structure

• 2 min @ 35% (35w)
• 3 min @ 40% (40w) 90 rpm
• 3 min @ 50% (50w)
• 3 min @ 60% (60w)
• 3X
  • 5 min @ 70% (70w)
  • Rest 5 min @ 75% (75w)
• 45 sec @ 35% (35w)
• 3X
  • Rest 5 min @ 70% (70w)
  • 5 min @ 75% (75w)
• 45 sec @ 35% (35w)
• 3X
  • Rest 5 min @ 70% (70w)
  • 5 min @ 75% (75w)
• 45 sec @ 35% (35w)
• 3X
  • Rest 5 min @ 70% (70w)
  • 5 min @ 75% (75w)
• Rest 45 sec @ 35% (35w)
• 3X
  • 5 min @ 70% (70w)
  • Rest 5 min @ 75% (75w)
• 45 sec @ 35% (35w)
• Rest 5 min @ 65% (65w)
• 5 min @ 55% (55w)
• 4 min @ 45% (45w)
• 2 min @ 35% (35w)