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Endurance
Long Ride with Efforts
Two hours of endurance with sweet spot and VO2 max efforts mixed in.
- Duration
- 120 min
- TSS
- 112
- IF
- 0.75
- Difficulty
- Moderate
- Steps
- 16
Power profile
FTP 100%
125%Steps
| # | Section | Starts | Length | Target (% FTP) |
|---|---|---|---|---|
| 1 | Warm-up | 0:00 | 10:00 | 40 → 70% |
| 2 | Work | 10:00 | 30:00 | 68% |
| 3 | Work | 40:00 | 10:00 | 90% |
| 4 | Recovery | 50:00 | 5:00 | 55% |
| 5 | Work | 55:00 | 10:00 | 90% |
| 6 | Work | 1:05:00 | 20:00 | 68% |
| 7 | Work | 1:25:00 | 1:00 | 120% |
| 8 | Recovery | 1:26:00 | 2:00 | 55% |
| 9 | Work | 1:28:00 | 1:00 | 120% |
| 10 | Recovery | 1:29:00 | 2:00 | 55% |
| 11 | Work | 1:31:00 | 1:00 | 120% |
| 12 | Recovery | 1:32:00 | 2:00 | 55% |
| 13 | Work | 1:34:00 | 1:00 | 120% |
| 14 | Recovery | 1:35:00 | 2:00 | 55% |
| 15 | Work | 1:37:00 | 13:00 | 65% |
| 16 | Cool-down | 1:50:00 | 10:00 | 60 → 40% |