Endurance

Z2/Z3 FREE-RIDE

  • Cycling
  • 1h 15mTime
  • 54Stress
  • 0.66Intensity
  • 15Popularity

About this workout

Enjoy a solid 75-minute steady endurance ride that blends Z2 and Z3 efforts, perfect for building your aerobic engine while keeping the effort manageable. This session is a classic mid-week staple, ideal for those looking to balance trainer free rides with effective base training.

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Workout structure

  • Warm-Up 7 min @ 45-55% (45-55w)
  • Warm-Up 3 min @ 61% (61w)
  • 5 min @ 63% (63w)
  • 5 min @ 68% (68w)
  • 5 min @ 71% (71w)
  • 2 min @ 66% (66w)
  • 5 min @ 68% (68w)
  • 1 min @ 79% (79w)
  • 5 min @ 66% (66w)
  • 1 min @ 76% (76w)
  • 5 min @ 61% (61w)
  • 5 min @ 68% (68w)
  • 5 min @ 71% (71w)
  • 2 min @ 66% (66w)
  • 5 min @ 68% (68w)
  • 1 min @ 79% (79w)
  • 5 min @ 66% (66w)
  • 1 min @ 76% (76w)
  • 2 min @ 61% (61w)
  • Cooldown 5 min @ 58-53% (58-53w)