Endurance

Z2/Z3 FREE-RIDE OUTSIDE - from my plan

  • Cycling
  • 1hTime
  • 36Stress
  • 0.60Intensity
  • 55Popularity

About this workout

This steady endurance session is your go-to for building aerobic capacity while enjoying the great outdoors. Perfect for those mid-week rides or long weekends, it fits seamlessly into your trainer plan as a free ride outside, helping you lay down the base miles that pay off in the long run.

lucmen

Workout structure

  • Warm-Up 7 min @ 40% (40w) 75-85 rpm
  • 3 min @ 60% (60w) 85-95 rpm
  • 5 min @ 41% (41w) 80-90 rpm
  • 3X
    • 5 min @ 60% (60w) 90-100 rpm
    • 7 min @ 69% (69w) 90-100 rpm
  • 4 min @ 50% (50w) 85-95 rpm
  • Cooldown 5 min @ 40% (40w) 75-85 rpm