Long Ride — 1h 30m

The workout

Long Ride — 90 min. Completely flat terrain. WU: 10 min easy. MAIN: 80 min steady Z1 spin at 80–85 RPM. Stop if needed. Hydrate every 15 min. Eat at 45-min mark.

Targets

<69w. HR: Z1. Cadence: 80–85 RPM.

Cues

Saddle comfort focus. Stop if anything hurts.