Gran Fondo Simulation, 3 Hours
A three-hour ride with a fast start, three long climbs at rising intensity and endurance riding between, pacing practice for gran fondos.
- Duration
- 3 h
- Effort
- 160
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 | IntervalTempo Fast start, find a group | 10 min | 78-85% FTP78-85% HRmax |
| 3 | IntervalEndurance Settle, eat and drink | 25 min | 62-72% FTP65-78% HRmax |
| 4 | IntervalTempo Climb 1, steady and patient | 20 min | 80-85% FTP78-85% HRmax |
| 5 | IntervalEndurance Endurance, eat and drink | 25 min | 62-72% FTP65-78% HRmax |
| 6 | IntervalTempo Climb 2, a little harder | 20 min | 84-88% FTP78-85% HRmax |
| 7 | IntervalEndurance Endurance, eat and drink | 25 min | 62-72% FTP65-78% HRmax |
| 8 | IntervalSweet spot Climb 3, finish strong | 15 min | 88-92% FTP83-88% HRmax |
| 9 | IntervalEndurance Steady to the finish | 20 min | 62-72% FTP65-78% HRmax |
| 10 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
A gran fondo is long, and many riders lose time late in the day because they rode the early climbs too hard. This three hour ride rehearses better pacing. It opens with 10 minutes at tempo to copy the fast first miles, then settles into endurance riding. Three long climbs follow at increasing intensity, 20 minutes at 80 to 85% of FTP, 20 minutes at 84 to 88% and 15 minutes at 88 to 92%, with endurance riding between them.
The rising climb targets teach you to hold back early and finish strong. The long endurance parts are the time to practice eating and drinking at race rhythm, which is as important as the climbing itself.
The session suits intermediate riders in the build phase, four to six weeks before the event. Eat 60 to 90 grams of carbohydrate per hour if your gut tolerates it. Outdoors, choose a route with long climbs. Indoors, slope mode makes the climbs feel more real.
Tips
- Eat every 20 minutes from the first hour on.
- Ride the first climb below what feels right, since the third one needs the energy.
- Stay seated on the climbs and stand briefly every few minutes to stretch.
Good forGran fondo
Season phaseBuild