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285min Endurance Ride

A 280-minute endurance ride in Zone 2. This workout builds aerobic capacity and cardiovascular efficiency for improved endurance performance.
4h 45m Duration
4
Intensity
225
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

Endurance 270min

Extended Zone 2 endurance effort
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Duration 4h 30m
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Intensity 4
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Power 65% - 75% FTP
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Heart Rate 65% - 75% 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