2026-06-08

Easy endurance 1:15-1:30

Id: 2026-06-08-easy-endurance
Title: Easy endurance 1:15-1:30
Kind: workout
Discipline: bike
Surface: road
Priority: support
Planned time: unscheduled
Duration: 1:15-1:30
Distance: ~30-45 km
Intensity: easy endurance
Location: Severn, ON
TrainingPeaks ID: 3775055445

Workout

Easy Z1 to low Z2 only. Keep this as recovery from the shifted weekend and leave room for the first loaded gym activity only if the body is ready.

Structured workout

Primary intensity metric: percentOfFtp
Step: Warm-up, 10 min, 50-60, warmUp
Step: Easy endurance, 55 min, 58-68, active
Step: Cool-down, 10 min, 48-58, coolDown

Fuelling

45-60 g/hr if riding longer than 75 min.

Notes

If Sunday stayed close to 3:00 or fatigue remains high, ride 45-60 min easy instead.

Optional gym strength + core

Id: 2026-06-08-optional-gym-strength-core
Title: Optional gym strength + core
Kind: strength
Discipline: strength
Surface: off-bike
Priority: optional
Planned time: separate from ride
Duration: 0:25-0:35
Intensity: submaximal, RPE 5
Location: Severn, ON
TrainingPeaks ID: 3779646558

Workout

Optional lighter reintroduction only: two-set strength pattern, no grinding, no soreness, and minimal core. Skip if there is any fatigue, back/SI tightness, hip-flexor soreness, or leg heaviness.

Notes

The June 6 core session already exceeded the planned introductory dose, so do not chase more core volume here.

Last updated on 2026-06-08