Flatland Tempo Control Session

Focused Saturday Climb Builder

Balanced Wednesday Tempo Sampler

Comeback Tuesday Endurance Builder

Soft Reset Monday Sunshine Spin

Aerobic endurance ride: 75–90 min total. - First 15 min easy Z1–low Z2 (around 140–175W) as warm-up. - Then 40–55 min steady Z2 (170–210W) on mostly flat or rolling terrain, no real intervals, no attacks, just continuous pedaling. - If breathing feels excellent, you may include 3x3 min light tempo at 220–240W with at least 5 min easy Z2 between, but only if fully comfortable. - Finish with 10–15 min very easy Z1 spin (below 150W). RPE 3–4/10, HR clearly aerobic, avoid chills from wind or descents.

Top Sports

Varol Aşıbol | Asperox BikePedia

Comeback Tuesday Endurance Builder

Sign up to see the comments.

Segments

Sign up to view more activities from Varol Aşıbol | Asperox BikePedia

Flatland Tempo Control Session

Focused Saturday Climb Builder

Balanced Wednesday Tempo Sampler

Comeback Tuesday Endurance Builder

Soft Reset Monday Sunshine Spin

Want to see more?

The #1 app for runners and cyclists

Sign Up for Free. Track your progress and reach goals. Join 100 million active people on Strava.

See More from Varol