Tempo

Z2/Z3 Steps 2hrs

  • Cycling
  • 2h 0mTime
  • 119Stress
  • 0.77Intensity
  • 61Popularity

About this workout

This workout features classic Russian steps with 10 intervals of 2 minutes at tempo, pushing your aerobic durability while keeping the effort below threshold. It's the perfect mid-week staple to build endurance for longer rides and prepare for steady climbs without overcooking your legs.

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Workout structure

  • Active 5 min @ 65% (65w)
  • Active 2 min @ 80% (80w)
  • Active 2 min @ 65% (65w)
  • Active 2 min @ 85% (85w)
  • Active 3 min @ 65% (65w)
  • 5X
    • Active 20 sec @ 125% (125w)
    • Active 3:40 min @ 82% (82w)
    • Active 4 min @ 65% (65w)
  • Active 20 sec @ 125% (125w)
  • Active 3:40 min @ 82% (82w)
  • 6X
    • Active 2 min @ 65% (65w)
    • Active 3 min @ 76% (76w)
  • Active 2 min @ 65% (65w)
  • 10X
    • Active 2 min @ 88% (88w)
    • Active 1 min @ 65% (65w)