Z2/Z3/HIT Long Ride - 2 110%
- Cycling
- 3h 44mTime
- 158Stress
- 0.65Intensity
- 45Popularity
About this workout
This workout features two sets of 5×30 second efforts at 120% FTP, perfect for building your aerobic ceiling and developing the capacity you'll need for tough climbs or spirited group rides. It's a solid choice for those looking to boost their VO2 max and add some intensity to a long endurance ride.
Workout structure
- 30 min @ 50% (50w) 140 bpm HR
- 3 min @ 60% (60w) Erg
- 5 min @ 65% (65w)
- 2 min @ 72% (72w)
- 5 min @ 60% (60w)
- 2 min @ 70% (70w)
- 5 min @ 69% (69w)
- 3 min @ 68% (68w)
- 5 min @ 60% (60w)
- 1 min @ 55% (55w)
- 5 min @ 65% (65w)
- 2 min @ 72% (72w)
- 5 min @ 60% (60w)
- 2 min @ 70% (70w)
- 5 min @ 69% (69w)
- 3 min @ 68% (68w)
- 5 min @ 60% (60w)
- 1 min @ 55% (55w)
- 5 min @ 65% (65w)
- 2 min @ 72% (72w)
- 5 min @ 60% (60w)
- 2 min @ 70% (70w)
- 5 min @ 69% (69w)
- 3 min @ 68% (68w)
- 5 min @ 60% (60w)
- 1 min @ 55% (55w)
- 5X
- 30 sec @ 120% (120w)
- Rest 30 sec @ 50% (50w)
- 5 min @ 50% (50w)
- 5X
- 30 sec @ 120% (120w)
- Rest 30 sec @ 50% (50w)
- 5 min @ 50% (50w)
- 5 min @ 69% (69w)
- 3 min @ 68% (68w)
- 5 min @ 60% (60w)
- 1 min @ 55% (55w)
- 5 min @ 65% (65w)
- 2 min @ 72% (72w)
- 5 min @ 60% (60w)
- 2 min @ 70% (70w)
- 5 min @ 69% (69w)
- 3 min @ 68% (68w)
- 5 min @ 60% (60w)
- 1 min @ 55% (55w)
- 5 min @ 65% (65w)
- 2 min @ 72% (72w)
- 5 min @ 60% (60w)
- 2 min @ 70% (70w)
- 5 min @ 69% (69w)
- 3 min @ 68% (68w)
- 5 min @ 60% (60w)
- 1 min @ 55% (55w)
- 5 min @ 65% (65w)
- 2 min @ 72% (72w)
- 5 min @ 60% (60w)
- Cooldown 5 min @ 40% (40w)