230min Long Endurance with Tempo Finish
A substantial endurance ride with a challenging tempo section toward the end
3h 50m
Duration
Intensity
Training Stress
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Workout Breakdown
Easy Warmup
Light intensity warm-up to prepare the body for exercise
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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
Build Warmup
Gradually increasing intensity to prepare for the main workout
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Duration
5m
mode_heat
Intensity
3
bolt
Power
55% - 70% FTP
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Heart Rate
65% - 75% Max HR
Endurance
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Duration
1h 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
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Power
76% - 90% FTP
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Heart Rate
80% - 90% Max HR
Endurance
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Duration
1h
mode_heat
Intensity
4
bolt
Power
56% - 75% FTP
favorite
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
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
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Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 65% Max HR