I just finished a 12.407km cycling that lasted about 1hh:12mm:20ss !
Tempo workout.
Warmup, then
3xsets of 4min@180W, 2min@110W; then
3xsets of 3min@180W, 3min@175W, 3min@110W;
10 minutes @ 150W
Cooldown.
That workout was a biy harder than rhe last few, but it was good. Time for beer and chili!
Also made it to the top of some kind of peak in Zwift. Kinda cool, I guess. Kept me riding for another 2~3 minutes at the end of the workout because I was almost there anyways -- so I guess it had its intended effect.
Check out some detailed info at my EXHAUST page
Join me in testing out EXHAUST!