Long Ride Zone 2 (3hr)

Sunday: The most important ride. 3 hours pure Zone 2. Mitochondrial density & fat oxidation. Keep strictly Zone 2 - shift gears on hills. Fuel 60g carbs/hr.

Start workout 3D route Outdoors

Duration3:30:00

TSS139

IF0.63

Blocks3

Time3:30:00

TSS139

IF0.63

Profile

Targets in % FTP

100%50%0%

0:001:45:003:30:00

Z1 14% · 30 minZ2 86% · 180 min

Intervals

3 blocks

Warm-upExtra long warm-up (20-30 min) to avoid feeling stale after Fri/Sat rest

20:0050%

IntervalLong Ride: 3 hours pure Zone 2. Mitochondrial density. Keep power steady, no surging on hills. Fuel with 60g carbs/hr

3:00:0065%

Cool-downEasy cool down

10:0050%

What it trains

Endurance work builds aerobic durability, improves fatigue resistance, and supports longer steady rides.

Reviews

3D Outdoors

Tags

Long RideZone 2MitochondrialTime-CrunchedBase