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225min Easy Endurance Ride

A 220-minute easy endurance ride in Zone 1. This workout builds basic aerobic capacity and improves fat utilization with minimal strain.
3h 45m Duration
3
Intensity
131
Training stress
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Workout Segments

Easy Warmup

Light intensity warm-up to prepare the body for exercise
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Duration 5m
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Intensity 2
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Power 40% - 55% FTP
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Heart Rate 60% - 65% Max HR

Build Warmup

Gradually increasing intensity to prepare for the main workout
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Duration 5m
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Intensity 3
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Power 55% - 70% FTP
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Heart Rate 65% - 75% Max HR

Easy Endurance 210min

Extended Zone 1 endurance effort
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Duration 3h 30m
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Intensity 3
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Power 55% - 65% FTP
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Heart Rate 55% - 65% Max HR

Cool Down

Gradually decreasing intensity to safely end the workout
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Duration 5m
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Intensity 2
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Power 40% - 55% FTP
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Heart Rate 60% - 65% Max HR