Workouts / Interval
Interval
Tempo/Group Ride (2hr)
2 hours with 3x15min Tempo intervals (76-90% FTP). Glycogen storage. Or replace with disciplined group ride.
Duration2:05:00
TSS102
IF0.70
Blocks5
Time2:05:00
TSS102
IF0.70
Profile
Targets in % FTP
100%50%0%
0:001:02:302:05:00
Z1 16% · 20 minZ2 48% · 60 minZ3 36% · 45 min
Intervals
5 blocksZ1
Warm-upEasy warm-up
10:0050%Z2
IntervalZone 2 riding
30:0065%Repeat 3×
Z3
IntervalTempo: 76-90% FTP. Glycogen storage
15:0083%Z2
RecoveryEasy Zone 2 recovery
10:0065%Z1
Cool-downCool down
10:0050%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.