Go to workouts

170min Long Endurance with Skills Elements

A substantial endurance ride with focused skills development
2h 50m Duration
10
Intensity
114
Training stress
Download Workout Files

Please log in to download .FIT and .ZWO files for this workout.

Log in Register

Workout Segments

Easy Warmup

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

Build Warmup

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

Endurance

timer
Duration 40m
mode_heat
Intensity 4
bolt
Power 56% - 75% FTP
favorite
Heart Rate 70% - 80% Max HR

High Cadence 110rpm

timer
Duration 3m
mode_heat
Intensity 4
bolt
Power 60% - 75% FTP
favorite
Heart Rate 70% - 85% Max HR

Recovery

timer
Duration 3m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
favorite
Heart Rate 60% - 70% Max HR

Endurance

timer
Duration 30m
mode_heat
Intensity 4
bolt
Power 56% - 75% FTP
favorite
Heart Rate 70% - 80% Max HR

Pedal Smoothness Drills

timer
Duration 5m
mode_heat
Intensity 4
bolt
Power 60% - 75% FTP
favorite
Heart Rate 70% - 85% Max HR

Recovery

timer
Duration 3m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
favorite
Heart Rate 60% - 70% Max HR

Endurance

timer
Duration 30m
mode_heat
Intensity 4
bolt
Power 56% - 75% FTP
favorite
Heart Rate 70% - 80% Max HR

Attacks and Recoveries

timer
Duration 6m
mode_heat
Intensity 10
bolt
Power 65% - 140% FTP
favorite
Heart Rate 75% - 100% Max HR

Long Recovery

timer
Duration 5m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
favorite
Heart Rate 60% - 70% Max HR

Endurance

timer
Duration 30m
mode_heat
Intensity 4
bolt
Power 56% - 75% FTP
favorite
Heart Rate 70% - 80% Max HR

Cool Down

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