Workouts / Interval
Interval
Tempo/Group Ride (3hr)
3 hours with 3x15min Tempo intervals (76-90% FTP). Glycogen storage. Or replace with disciplined group ride.
Duration2:35:00
TSS123
IF0.69
Blocks5
Time2:35:00
TSS123
IF0.69
Profile
Targets in % FTP
100%50%0%
0:001:17:302:35:00
Z1 13% · 20 minZ2 58% · 90 minZ3 29% · 45 min
Intervals
5 blocksZ1
Warm-upEasy warm-up
10:0050%Z2
IntervalZone 2 riding
45:0065%Repeat 3×
Z3
IntervalTempo: 76-90% FTP. Glycogen storage
15:0083%Z2
RecoveryEasy Zone 2 recovery
15:0065%Z1
Cool-downCool down
10:0050%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.