2026-04-18

Endurance ride with tempo progression

• Id: 2026-04-18-endurance-ride-with-tempo-progression
• Title: Endurance ride with tempo progression
• Kind: workout
• Discipline: bike
• Surface: road
• Priority: key
• Planned time: unscheduled
• Duration: 2:45-3:00
• Intensity: Z2 base, then 2 x 20 min at 78-84% FTP, 203-218 W, if Friday was well absorbed
• Location: Victoria, BC

Workout plan

• Ride the first 90 min steady in Z2.
• If Thursday and Friday were both absorbed without ankle or back escalation, add 2 x 20 min at 78-84% FTP with 8 min easy between.
• Keep it seated, smooth, and road-based.
• If Friday's gym leaves too much residual fatigue, reduce to 1 x 20 min or keep the whole ride aerobic.

Structured workout

• Primary intensity metric: percentOfFtp
• Step: Warm-up, 1800 sec, 55-70, warmUp
• Step: Endurance, 5400 sec, 65-75, active
• Repetition block: 2 reps
  • Step: Tempo, 1200 sec, 78-84, active
  • Step: Recovery, 480 sec, 55-65, rest
• Step: Endurance, 2400 sec, 65-75, active
• Step: Cool-down, 600 sec, 50-60, coolDown

Recovery

• 12-15 min mobility.
• Keep the afternoon light.

Fueling

• 75-90 g carbohydrate per hour on the bike.
• Recovery meal within 60 min with 25-30 g protein.

Constraints

• This should feel like real training, but not like a race simulation.