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4. The Long Ride - 2x30min Tempo With Surges

9min 30sec from 50 to 75% FTP
4min 30sec from 70 to 82% FTP
30sec @ 106% FTP
4min 30sec from 70 to 82% FTP
30sec @ 106% FTP
4min 30sec from 70 to 82% FTP
30sec @ 106% FTP
4min 30sec from 70 to 82% FTP
30sec @ 106% FTP
4min 30sec from 70 to 82% FTP
30sec @ 106% FTP
4min 30sec from 70 to 82% FTP
30sec @ 106% FTP
10min @ 65% FTP
4min @ 88% FTP
3min @ 55% FTP
4min @ 88% FTP
3min @ 55% FTP
4min @ 88% FTP
3min @ 55% FTP
4min @ 88% FTP
3min @ 55% FTP
4min @ 88% FTP
3min @ 55% FTP
4min @ 88% FTP
3min @ 55% FTP
4min @ 88% FTP
3min @ 55% FTP
4min @ 88% FTP
3min @ 55% FTP
10min @ 65% FTP
4min 30sec from 70 to 82% FTP
30sec @ 106% FTP
4min 30sec from 70 to 82% FTP
30sec @ 106% FTP
4min 30sec from 70 to 82% FTP
30sec @ 106% FTP
4min 30sec from 70 to 82% FTP
30sec @ 106% FTP
4min 30sec from 70 to 82% FTP
30sec @ 106% FTP
4min 30sec from 70 to 82% FTP
30sec @ 106% FTP
9min 30sec from 75 to 60% FTP
9min 30sec from 50 to 75% FTP4min 30sec from 70 to 82% FTP30sec @ 106% FTP4min 30sec from 70 to 82% FTP30sec @ 106% FTP4min 30sec from 70 to 82% FTP30sec @ 106% FTP4min 30sec from 70 to 82% FTP30sec @ 106% FTP4min 30sec from 70 to 82% FTP30sec @ 106% FTP4min 30sec from 70 to 82% FTP30sec @ 106% FTP10min @ 65% FTP4min @ 88% FTP3min @ 55% FTP4min @ 88% FTP3min @ 55% FTP4min @ 88% FTP3min @ 55% FTP4min @ 88% FTP3min @ 55% FTP4min @ 88% FTP3min @ 55% FTP4min @ 88% FTP3min @ 55% FTP4min @ 88% FTP3min @ 55% FTP4min @ 88% FTP3min @ 55% FTP10min @ 65% FTP4min 30sec from 70 to 82% FTP30sec @ 106% FTP4min 30sec from 70 to 82% FTP30sec @ 106% FTP4min 30sec from 70 to 82% FTP30sec @ 106% FTP4min 30sec from 70 to 82% FTP30sec @ 106% FTP4min 30sec from 70 to 82% FTP30sec @ 106% FTP4min 30sec from 70 to 82% FTP30sec @ 106% FTP9min 30sec from 75 to 60% FTP
Workout overview

Duration: 2h 35m

Stress points: 151

Zone distribution

Z1: 28m

Z2: 1h 2m

Z3: 59m

Z4: -

Z5: 6m

Z6: -

18%
40%
38%
0%
4%
0%

This is a big session today. The volume is big and the efforts are big! Warm up followed by a long block at Zone 3 Power with surges into Zone 5. Then a set of Zone 3 intervals. Finish with another long block of Zone 3 work with Zone 5 surges.

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All workouts in 

Gran Fondo » Week 5

  • 1. 10x1min MAP (Max Aerobic)

    49m | 52 SP

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  • 2. Tempo Over-Under

    50m | 59 SP

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  • 3. Endurance Free Ride

    50m | 53 SP

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  • 4. The Long Ride - 2x30min Tempo With Surges

    2h 35m | 151 SP

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