Z3 long 4h

• Cycling
• 4h 0mTime
• 202Stress
• 0.71Intensity
• 25Popularity

About this workout

This Z3 long ride weaves in two solid 20-minute efforts at 83% FTP, perfect for building aerobic durability and stamina for climbing or extended group rides. It's a classic tempo workout that delivers great training returns without pushing you over the edge, making it an ideal mid-week staple.

Workout structure

• 10 min @ 27% (27w)
• 20 min @ 65% (65w)
• 30 min @ 83% (83w)
• 15 min @ 27% (27w)
• 2X
  • 20 min @ 83% (83w)
  • 10 min @ 27% (27w)
• 3X
  • 10 min @ 83% (83w)
  • 5 min @ 27% (27w)
• 60 min @ 65% (65w)