3 Hour Indoor Endurance Ride in Varied Blocks
Three hours on the trainer split into repeating 30 minute blocks with cadence changes and standing minutes that keep a long indoor ride manageable.
- Duration
- 3 h
- Effort
- 127
- Level
- Advanced
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target | Cadence |
|---|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 15 min | 45 → 65% FTP55 → 70% HRmax | |
| 5 ×Repeat these steps | ||||
| 2.1 | IntervalEndurance Steady Zone 2 | 10 min | 62-72% FTP65-78% HRmax | |
| 2.2 | IntervalEndurance High cadence, same power | 1 min | 62-70% FTP65-78% HRmax | 100-105 rpm |
| 2.3 | IntervalEndurance Steady Zone 2 | 4 min | 62-72% FTP65-78% HRmax | |
| 2.4 | IntervalEndurance Lower cadence, same power | 3 min | 64-72% FTP65-78% HRmax | 70-75 rpm |
| 2.5 | IntervalEndurance Steady Zone 2, eat and drink | 7 min | 62-72% FTP65-78% HRmax | |
| 2.6 | IntervalEndurance Stand, stretch the hips | 1 min | 62-70% FTP65-78% HRmax | 65-75 rpm |
| 2.7 | IntervalEndurance Steady Zone 2, block done | 4 min | 62-72% FTP65-78% HRmax | |
| 3 | Cool-downRecovery Easy spin, let the legs settle | 15 min | 60 → 45% FTP68 → 55% HRmax | |
About this workout
Three hours indoors is a different task from three hours on the road. There is no wind, no terrain and nothing to look at, so the mind gives up before the legs do. This ride breaks the time into five identical 30 minute blocks. Each block contains steady Zone 2 riding, one minute at high cadence, three minutes at a lower cadence and one minute out of the saddle, all at endurance power.
The changes are small on purpose. Power stays between 62 and 72% of FTP throughout, so the training effect is that of a long endurance ride. Plan 60 to 90 g of carbohydrate per hour, at least one bottle per hour, a strong fan and something to watch or listen to. Count the blocks down rather than up.
For riders who cannot ride long outdoors in winter, this is a solid weekend option. Start with three or four blocks if three hours are new.
Tips
- Lay out all bottles and food before you start so you never need to get off.
- Use the standing minute to stretch the hips and relieve the saddle.
- Stop after four blocks if the power drops or the heart rate drifts far upward.
Good forGran fondoIndoor
Season phaseBase