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2026-04-21

Endurance ride with moderate pressure

  • Id: 2026-04-21-endurance-ride-with-moderate-pressure
  • Title: Endurance ride with moderate pressure
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: key
  • Planned time: unscheduled
  • Duration: 3:10
  • Intensity: 4 x 10 min at 75-85% FTP, 195-221 W, with 30 min easy between blocks
  • Location: Victoria, BC
  • Source: Gunnar-managed live TrainingPeaks workout 3687699385

Workout plan

  • Warm up 30 min progressive and smooth.
  • Complete 4 x 10 min seated at 75-85% FTP with long aerobic riding between blocks.
  • Keep the work controlled and aerobic-density focused, not threshold.
  • Ride the recoveries honestly easy.
  • If Monday's load or general fatigue is still sitting high, reduce to 3 x 10 min or keep the full ride steady endurance.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 1800 sec, 50-70, warmUp
  • Repetition block: 4 reps
    • Step: Moderate pressure, 600 sec, 75-85, active
    • Step: Easy endurance, 1800 sec, 50-70, rest

Recovery

  • Light mobility after the ride.
  • Keep the evening quiet.

Fueling

  • Start fed.
  • Target 75-90 g carbohydrate per hour on the bike.
  • Eat a full carbohydrate-plus-protein meal after the ride.

Constraints

  • The title Tempo in TP slightly overstates the session. This is better treated as a long endurance ride with distributed moderate work.
  • Do not let the work drift toward threshold.