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220min Endurance Builder with Tempo

A long endurance ride with tempo intervals to maintain intensity
3h 40m Duration
6
Intensity
164
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
mode_heat
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 10m
mode_heat
Intensity 4
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Power 56% - 75% FTP
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Heart Rate 70% - 80% Max HR

Tempo 10min

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Duration 10m
mode_heat
Intensity 6
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Power 76% - 90% FTP
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Heart Rate 80% - 90% Max HR

Endurance

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

Tempo 15min

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Duration 15m
mode_heat
Intensity 6
bolt
Power 76% - 90% FTP
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Heart Rate 80% - 90% Max HR

Endurance

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

Tempo 10min

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Duration 10m
mode_heat
Intensity 6
bolt
Power 76% - 90% FTP
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Heart Rate 80% - 90% Max HR

Endurance

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Duration 20m
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
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Power 40% - 55% FTP
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Heart Rate 60% - 65% Max HR