2026-07-11

Endurance 2:30 with optional tempo

• Id: 2026-07-11-endurance-2-30-with-optional-tempo
• Title: Endurance 2:30 with optional tempo
• Kind: workout
• Discipline: bike
• Surface: road
• Priority: key
• Planned time: unscheduled
• Duration: 2:30
• Distance: ~65-75 km
• Intensity: endurance with optional tempo
• Location: Orillia, ON
• TrainingPeaks ID: 3833085512

Workout

Endurance ride. If the legs feel recovered, add 2 x 10 min at 76-84% FTP with 10 min easy between, placed in the second half. If anything feels heavy, skip the tempo and ride easy.

Structured workout

• Primary intensity metric: percentOfFtp
• Step: Warm-up, 20 min, 55-70, warmUp
• Step: Endurance, 60 min, 65-72, active
• Repetition block: 2 reps (optional)
  • Step: Tempo, 10 min, 76-84, active
  • Step: Recovery, 10 min, 60-68, rest
• Step: Endurance, 40 min, 65-72, active
• Step: Cool-down, 10 min, 50-60, coolDown

Fuelling

70-80 g/hr. Log what you actually take.