DURATION: 180 MIN

WARM UP: 60 min
10 mins progression to threshold

MAIN SET: 3 x 15 min
(1 min @ 110% of FTP + 4 min @ 95% of FTP) x 3 = 1 set. Rest 10 min between sets.

COOL DOWN: 60 min

The fuel guide graphic on how to fuel for a long climb ride