Title: Endurance ride with 4 x 10 min moderate pressure
Kind: workout
Discipline: bike
Surface: road
Priority: key
Planned time: unscheduled
Duration: 3:00-3:10
Intensity: Mostly Z2, with 4 x 10 min at 70-80% FTP, 182-208 W
Location: Victoria, BC
Workout plan
30 min smooth warm-up.
4 x 10 min at 70-80% FTP, 182-208 W, seated and controlled.
30 min steady endurance between work blocks.
Keep cadence natural, stay seated on rises, and keep the ride non-technical.
If ankle response is not clearly calm on waking, or the back is still restrictive rather than just mildly sore, cut the ride to 2:00-2:30 and reduce the set to 3 x 10 min or 2 x 15 min in the same range.
Finish with easy endurance and cool down.
Structured workout
Primary intensity metric: percentOfFtp
Step: Warm-up, 1800 sec, 55-70, warmUp
Repetition block: 4 reps
Step: Moderate pressure, 600 sec, 70-80, active
Step: Endurance, 1800 sec, 65-75, active
Step: Cool-down, 600 sec, 50-60, coolDown
Recovery
10-15 min mobility focused on calf-ankle mobility, hip flexor opening, thoracic rotation, and low-back decompression.
