Horizon Century

4 × 22 min @ 70% FTP

Two hours of patient aerobic work in four long blocks: the kind of ride that builds a big engine.

Structure

1. 10:00 @ 50→68%
2. 4 × (22:00 @ 70% + 3:00 easy @ 60%)
3. 10:00 @ 60→45%

Percentages of your FTP. Intensity can be moved ±5 % at a time while you ride.