2026-06-20

Final gravel endurance with 3 x 6 min

• Id: 2026-06-20-final-gravel-endurance-3x6
• Title: Final gravel endurance with 3 x 6 min
• Kind: workout
• Discipline: bike
• Surface: gravel
• Priority: key
• Planned time: unscheduled
• Duration: 3:15-3:30
• Distance: ~80-105 km
• Intensity: endurance with controlled race efforts
• Location: Severn, ON
• TrainingPeaks ID: 3779663629

Workout

Final substantial gravel ride before race week. Ride endurance first, then 2-3 x 6 min at 90-95% FTP with full easy recovery. Finish controlled.

Structured workout

• Primary intensity metric: percentOfFtp
• Step: Warm-up, 25 min, 55-68, warmUp
• Step: Endurance, 85 min, 65-75, active
• Repetition block: 3 reps
  • Step: Race effort, 6 min, 90-95, active
  • Step: Recovery, 6 min, 55-65, rest
• Step: Endurance, 44 min, 65-72, active
• Step: Cool-down, 10 min, 50-60, coolDown

Fuelling

80-90 g/hr with race products. Sodium 600-900 mg/hr.

Notes

If taper fatigue remains, keep the whole ride endurance or stop after 2 reps. Do not extend beyond 3:30.