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The long ride

Go the distance · Cycling · 90 min

Time in the saddle is what builds cycling endurance. A longer, mostly-easy ride grows your range while staying gentle on the body.

How to do it

Ride at an easy-moderate effort you could sustain for hours. Eat and drink along the way on the longer ones.

The session

90 minutes total
EasyModerate
  1. Spin up10 min · easyLong, gentle warm-up.
  2. The distance70 min · moderateSteady, sustainable effort — settle in and enjoy it.
  3. Spin down10 min · easyEasy pedalling to finish.

Good to know

Stretch the ride by roughly 10% each week. Fuel early and often — endurance rides reward a snack before you feel you need it.