Z2+ 4H
- Cycling
- 4h 0mTime
- 158Stress
- 0.63Intensity
- 15Popularity
About this workout
This steady endurance session is your go-to Z2 workout for building a solid aerobic engine during long rides. Perfect for those mid-week base miles, it allows you to cruise at a sustainable pace while compounding your fitness over time.
Workout structure
- Warm-Up 7 min @ 40% (40w)
- Warm-Up 3 min @ 60% (60w)
- 5 min @ 65% (65w)
- 2 min @ 72% (72w)
- 15 min @ 60% (60w)
- 2 min @ 70% (70w)
- 5 min @ 69% (69w)
- 3 min @ 68% (68w)
- 10 min @ 60% (60w)
- 1 min @ 55% (55w)
- 5 min @ 65% (65w)
- 2 min @ 72% (72w)
- 15 min @ 60% (60w)
- 2 min @ 70% (70w)
- 5 min @ 69% (69w)
- 3 min @ 68% (68w)
- 5 min @ 60% (60w)
- 1 min @ 55% (55w)
- 5 min @ 65% (65w)
- 2 min @ 72% (72w)
- 10 min @ 60% (60w)
- 2 min @ 70% (70w)
- 5 min @ 69% (69w)
- Cooldown 5 min @ 40% (40w)
- 7 min @ 40% (40w)
- 3 min @ 60% (60w)
- 5 min @ 65% (65w)
- 2 min @ 72% (72w)
- 15 min @ 60% (60w)
- 2 min @ 70% (70w)
- 5 min @ 69% (69w)
- 3 min @ 68% (68w)
- 10 min @ 60% (60w)
- 1 min @ 55% (55w)
- 5 min @ 65% (65w)
- 2 min @ 72% (72w)
- 15 min @ 60% (60w)
- 2 min @ 70% (70w)
- 5 min @ 69% (69w)
- 3 min @ 68% (68w)
- 5 min @ 60% (60w)
- 1 min @ 55% (55w)
- 5 min @ 65% (65w)
- 2 min @ 72% (72w)
- 10 min @ 60% (60w)
- 2 min @ 70% (70w)
- 5 min @ 69% (69w)
- 5 min @ 40% (40w)