2026-06-07

Endurance 2:30-3:00

• Id: 2026-06-07-endurance-2-30-to-3hr
• Title: Endurance 2:30-3:00
• Kind: workout
• Discipline: bike
• Surface: road or smooth gravel
• Priority: key
• Planned time: unscheduled
• Duration: 2:30-3:00
• Distance: ~65-90 km
• Intensity: endurance
• Location: Severn, ON

Workout

Moved long endurance ride from June 6. Ride steady Z2 and keep the lower end acceptable. Only extend toward 3:00 if sleep, legs, back/SI, and general energy rebound overnight.

Structured workout

• Primary intensity metric: percentOfFtp
• Step: Warm-up, 15 min, 55-65, warmUp
• Step: Endurance, 125 min, 65-73, active
• Step: Cool-down, 10 min, 50-60, coolDown

Fuelling

70-80 g/hr, race bottle concentration. Use the products planned for Ghost.

Notes

No run/walk today. If fatigue is still high, ride 1:30-2:00 easy instead and protect the rest of the week.