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200min Long Endurance with VO2max Blocks

A substantial endurance ride with focused VO2max blocks
3h 20m Duration
9
Intensity
150
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
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Intensity 4
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Power 56% - 75% FTP
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Heart Rate 70% - 80% Max HR

VO2max 2min

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Duration 8m
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Intensity 9
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Power 106% - 120% FTP
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Heart Rate 95% - 105% Max HR

Long Recovery

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

VO2max 1min

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Duration 6m
mode_heat
Intensity 9
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Power 106% - 120% FTP
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Heart Rate 95% - 105% Max HR

Recovery

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Duration 12m
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 50m
mode_heat
Intensity 4
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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