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255min Epic Ride with Skills Development

A major endurance ride with strategic skills development
4h 15m Duration
10
Intensity
178
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

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Duration 1h 20m
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Intensity 4
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Power 56% - 75% FTP
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Heart Rate 70% - 80% Max HR

Pedal Smoothness Drills

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

Recovery

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

Endurance

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Duration 50m
mode_heat
Intensity 4
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Power 56% - 75% FTP
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Heart Rate 70% - 80% Max HR

Paceline Simulation

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Duration 8m
mode_heat
Intensity 7
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Power 70% - 100% FTP
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Heart Rate 75% - 90% Max HR

Recovery

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

Endurance

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Duration 50m
mode_heat
Intensity 4
bolt
Power 56% - 75% FTP
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Heart Rate 70% - 80% Max HR

Attacks and Recoveries

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

Long Recovery

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

Endurance

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

Cool Down

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