Z2/Z3 FREE-RIDE OUTSIDE - 90m

• Cycling
• 1h 30mTime
• 71Stress
• 0.69Intensity
• 25Popularity

About this workout

This Z2/Z3 free-ride workout combines steady endurance with high-intensity bursts, featuring 4 intervals at 100% FTP to push your limits while you recover at a comfortable pace. Ideal for building your threshold power and preparing for those tough moments in a group ride or time trial, it’s a solid choice for trainer-free outdoor sessions.

Workout structure

• 7 min @ 40% (40w)
• 8 min @ 60% (60w)
• 5 min @ 67% (67w)
• 5 min @ 70% (70w)
• 2 min @ 65% (65w)
• 5 min @ 67% (67w)
• 1 min @ 100% (100w)
• 5 min @ 77% (77w)
• 1 min @ 100% (100w)
• 5 min @ 60% (60w)
• 5 min @ 67% (67w)
• 5 min @ 70% (70w)
• 2 min @ 65% (65w)
• 5 min @ 67% (67w)
• 1 min @ 100% (100w)
• 5 min @ 77% (77w)
• 1 min @ 100% (100w)
• 5 min @ 60% (60w)
• 5 min @ 67% (67w)
• 5 min @ 70% (70w)
• 2 min @ 65% (65w)
• 5 min @ 50% (50w)