Z2/Z3 FREE-RIDE OUTSIDE - 4 hrs Copy

• Cycling
• 4h 0mTime
• 185Stress
• 0.68Intensity
• 72Popularity

About this workout

This steady endurance session is perfect for building your aerobic engine during long rides, making it an excellent choice for those looking to maintain a solid pace on weekend adventures or group rides. Ideal for time-crunched cyclists, it offers a classic way to log base miles without the intensity of harder workouts.

Workout structure

• Warm-Up 3 min @ 40% (40w)
• Warm-Up 2 min @ 55% (55w)
• 5 min @ 47% (47w)
• 4X
  • 5 min @ 65% (65w)
  • 7 min @ 74% (74w)
• 2 min @ 65% (65w)
• 5 min @ 47% (47w)
• 4X
  • 5 min @ 65% (65w)
  • 7 min @ 74% (74w)
• 2 min @ 65% (65w)
• 5 min @ 47% (47w)
• 4X
  • 5 min @ 65% (65w)
  • 7 min @ 74% (74w)
• 2 min @ 65% (65w)
• 5 min @ 47% (47w)
• 4X
  • 5 min @ 65% (65w)
  • 7 min @ 74% (74w)
• 2 min @ 65% (65w)
• 5 min @ 47% (47w)
• 5 min @ 65% (65w)
• Cooldown 5 min @ 40% (40w)