Z2/Z3 FREE-RIDE OUTSIDE (5 hr)
- Cycling
- 5h 0mTime
- 260Stress
- 0.72Intensity
- 110Popularity
About this workout
This steady tempo session is your go-to for building aerobic durability during those long outdoor rides, perfect for maintaining a solid pace on rolling terrain. It's an essential mid-week staple that keeps your endurance sharp without the burn of higher zones, making it ideal for 2x7.5 free rides or casual trainer-free outings.
Workout structure
- 7 min @ 40% (40w)
- 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)
- 2X
- 3 min @ 78% (78w)
- 3 min @ 69% (69w)
- 3 min @ 78% (78w)
- 9 min @ 65% (65w)
- 9 min @ 60% (60w)
- 5:30 min @ 50% (50w)