Z2/Z3 FREE-RIDE OUTSIDE

• Cycling
• 3h 0mTime
• 118Stress
• 0.63Intensity
• 71Popularity

About this workout

This steady endurance session is perfect for those long, cruisy rides where you want to build your aerobic engine without pushing too hard. Ideal for maintaining a solid pace on a group ride or exploring the open road, it's a classic choice for anyone comparing Z2 vs Z3 training.

Workout structure

• Warm-Up 7 min @ 40% (40w)
• Warm-Up 3 min @ 60% (60w)
• 1 min @ 46% (46w)
• 2X
  • 30 sec @ 55-60% (55-60w)
• 10 min @ 64-69% (64-69w)
• 5 min @ 60-64% (60-64w)
• 10 min @ 69-71% (69-71w)
• 5 min @ 60-64% (60-64w)
• 1 min @ 46% (46w)
• 5X
  • 2 min @ 66% (66w)
  • 2 min @ 51% (51w)
• 5 min @ 64% (64w)
• 5 min @ 60% (60w)
• 5 min @ 55% (55w)
• 2 min @ 51% (51w)
• 2X
  • 30 sec @ 55-60% (55-60w)
• 10 min @ 64-69% (64-69w)
• 5 min @ 60-64% (60-64w)
• 10 min @ 69-71% (69-71w)
• 5 min @ 60-64% (60-64w)
• 2X
  • 2 min @ 66% (66w)
  • 2 min @ 51% (51w)
• 2 min @ 66% (66w)
• 30 sec @ 44% (44w)
• 2X
  • 2 min @ 51% (51w)
  • 2 min @ 66% (66w)
• 2 min @ 51% (51w)
• 5 min @ 64% (64w)
• 5 min @ 60% (60w)
• 5 min @ 55% (55w)
• 30 sec @ 55-60% (55-60w)
• 30 sec @ 44% (44w)
• 10 min @ 64-69% (64-69w)
• 5 min @ 60-64% (60-64w)
• 10 min @ 69-71% (69-71w)
• 3 min @ 60-64% (60-64w)
• 2 min @ 50% (50w)
• 2:30 min @ 40% (40w)