2026-10-11

Long endurance with 3 x 10 min sweet spot

• Id: 2026-10-11-long-endurance-with-3-x-10-min-sweet-spot
• Title: Long endurance with 3 x 10 min sweet spot
• Kind: workout
• Discipline: bike
• Surface: road
• Priority: key
• Planned time: unscheduled
• Duration: 3:00
• Distance: ~80-90 km
• Intensity: endurance with late sweet spot
• TrainingPeaks ID: 3968330113

Objective

Add aerobic depth in the only race-free weekend before PanAms.

Goal

A bigger aerobic base under the race season, and sustained power held late in a long day.

Reasoning

Revised after Roanoke (Sep 28): the only long ride before PanAms, trimmed from 3:30 to 3:00 so the block stays absorbable with Kings the following weekend.

Workout plan

• 2:05 steady endurance at 169-195 W (including a 15 min warm-up).
• 3 x 10 min at 229-244 W, 5 min easy between, in the last hour.
• 5 min endurance to finish, then 5 min cool-down.

Structured workout

• Primary intensity metric: percentOfFtp
• Step: Warm-up, 15 min, 55-70, warmUp
• Step: Endurance, 110 min, 65-75, active
• Repetition block: 3 reps
  • Step: Sweet spot, 10 min, 88-94, active
  • Step: Recovery, 5 min, 60-65, rest
• Step: Endurance to finish, 5 min, 65-72, active
• Step: Cool-down, 5 min, 50-60, coolDown

Fuelling

80-90 g/hr of carbohydrate from the start, 700-1000 mg/hr sodium, 600-800 mL/hr fluid. GF/DF bars, gels and drink mix you already know.

Constraints

• If yesterday's session left the legs flat, ride the 3:00 all endurance and skip the sweet spot.
• Power meter paired and recording; the numbers from this session set the next one.