Tempo

Z2/Z3 FREE-RIDE OUTSIDE

  • Cycling
  • 3h 15mTime
  • 178Stress
  • 0.74Intensity
  • 56Popularity

About this workout

This free-ride workout blends tempo efforts at 80% FTP with short recovery bursts, making it a solid choice for building aerobic durability and enhancing your endurance without the grind. Perfect for those long weekend rides or a steady pace in group settings, it strikes the right balance between Z2 and Z3 training, ensuring you stay strong and engaged all ride long.

Rxheard

Workout structure

  • 7 min @ 40% (40w)
  • 3 min @ 60% (60w)
  • 1 min @ 50% (50w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 4 min @ 77% (77w)
  • 1 min @ 50% (50w)
  • 2 min @ 80% (80w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 4 min @ 77% (77w)
  • 30 sec @ 48% (48w)
  • 2 min @ 80% (80w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 4 min @ 77% (77w)
  • 2 min @ 80% (80w)
  • 1 min @ 55% (55w)
  • 5X
    • 2 min @ 70% (70w)
    • 2 min @ 75% (75w)
    • 4 min @ 77% (77w)
    • 2 min @ 80% (80w)
  • 30 sec @ 48% (48w)
  • 3X
    • 2 min @ 70% (70w)
    • 2 min @ 75% (75w)
    • 4 min @ 77% (77w)
    • 2 min @ 80% (80w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 4 min @ 77% (77w)
  • 1 min @ 55% (55w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 30 sec @ 48% (48w)
  • 3X
    • 4 min @ 77% (77w)
    • 2 min @ 80% (80w)
    • 2 min @ 70% (70w)
    • 2 min @ 75% (75w)
  • 4 min @ 77% (77w)
  • 1 min @ 55% (55w)
  • 2 min @ 80% (80w)
  • 2 min @ 70% (70w)
  • 30 sec @ 48% (48w)
  • 2 min @ 75% (75w)
  • 4 min @ 77% (77w)
  • 2 min @ 80% (80w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 1 min @ 40% (40w)
  • 5 min @ 40% (40w)