Z2/Z3 FREE-RIDE OUTSIDE - 2
- Cycling
- 4h 45mTime
- 252Stress
- 0.73Intensity
- 50Popularity
About this workout
This steady tempo session is perfect for building aerobic durability, making it an ideal mid-week staple for those longer rides or when you want to keep the legs moving. Aim for a conversational pace, and enjoy the freedom of an outdoor ride while still pushing your limits.
Workout structure
- Warm-Up 7 min @ 40% (40w)
- Warm-Up 3 min @ 60% (60w)
- 1 min @ 54% (54w)
- 3X
- 3 min @ 78% (78w)
- 3 min @ 69% (69w)
- 3 min @ 78% (78w)
- 1 min @ 59% (59w)
- 2X
- 3 min @ 69% (69w)
- 3 min @ 78% (78w)
- 30 sec @ 52% (52w)
- 3 min @ 69% (69w)
- 4 min @ 78% (78w)
- 3 min @ 69% (69w)
- 3 min @ 78% (78w)
- 3 min @ 69% (69w)
- 1 min @ 59% (59w)
- 3 min @ 78% (78w)
- 3 min @ 69% (69w)
- 4 min @ 78% (78w)
- 2X
- 3 min @ 69% (69w)
- 3 min @ 78% (78w)
- 3 min @ 69% (69w)
- 1 min @ 59% (59w)
- 4 min @ 78% (78w)
- 2X
- 3 min @ 69% (69w)
- 3 min @ 78% (78w)
- 3 min @ 69% (69w)
- 1 min @ 59% (59w)
- 3 min @ 78% (78w)
- 3 min @ 69% (69w)
- 3 min @ 78% (78w)
- 30 sec @ 52% (52w)
- 3 min @ 69% (69w)
- 3 min @ 78% (78w)
- 1 min @ 59% (59w)
- 3X
- 3 min @ 69% (69w)
- 3 min @ 78% (78w)
- 3 min @ 69% (69w)
- 4 min @ 78% (78w)
- 3 min @ 69% (69w)
- 3 min @ 78% (78w)
- 1 min @ 59% (59w)
- 3 min @ 69% (69w)
- 3 min @ 78% (78w)
- 3 min @ 69% (69w)
- 4 min @ 78% (78w)
- 3 min @ 69% (69w)
- 3 min @ 78% (78w)
- 3 min @ 69% (69w)
- 30 sec @ 52% (52w)
- 3 min @ 78% (78w)
- 3 min @ 69% (69w)
- 4 min @ 78% (78w)
- 3 min @ 69% (69w)
- 3 min @ 78% (78w)
- 1 min @ 59% (59w)
- 6X
- 3 min @ 69% (69w)
- 3 min @ 78% (78w)
- 1 min @ 54% (54w)
- 3 min @ 69% (69w)
- 3 min @ 78% (78w)
- 3 min @ 69% (69w)
- 4 min @ 78% (78w)
- 2X
- 3 min @ 69% (69w)
- 3 min @ 78% (78w)
- 3 min @ 69% (69w)
- 4 min @ 78% (78w)
- 3 min @ 69% (69w)
- 3 min @ 78% (78w)
- 1 min @ 59% (59w)
- 3 min @ 69% (69w)
- 3 min @ 78% (78w)
- 1:30 min @ 50% (50w)
- Cooldown 5 min @ 40% (40w)