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3h 20m Long Endurance with Threshold Focus

A substantial endurance ride with focused threshold blocks
3h 20m Duration
8
Intensity
161
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
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Intensity 4
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Power 56% - 75% FTP
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Heart Rate 70% - 80% Max HR

Threshold 20m

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Duration 20m
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Intensity 8
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Power 95% - 105% FTP
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Heart Rate 90% - 100% Max HR

Recovery

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Duration 15m
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

Threshold 16m

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Duration 16m
mode_heat
Intensity 8
bolt
Power 95% - 105% FTP
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Heart Rate 90% - 100% Max HR

Recovery

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Duration 5m
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 40m
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