Team bus
Race rehearsal
A long ride with blocks at the power your race's pacing plan aims for, eating what you plan to eat on race day. Your gut gets used to the carbs. Without a pacing plan: 70–80% of FTP.
- Trains
- Race-specific
- Intensity
- moderate
- Time
- 3 h
- Load
- 138 TSS
- Carbs
- race plan
A race rehearsal: eat and drink as you plan to on race day, so your gut gets used to it. Your fueling defaults.
| Step | Time | Watts | % FTP | Feel |
|---|---|---|---|---|
| Warm up | 10 min | 112–162 W | 45–65% | 3/10 |
| Warm up | 5 min | 162–188 W | 65–75% | 4/10 |
| Endurance | 1 h 05 | 140–188 W | 56–75% | 3/10 |
| Steady effort | 40 min | 175–200 W | 70–80% | 5/10 |
| Easy | 10 min | 100–138 W | 40–55% | 2/10 |
| Steady effort | 40 min | 175–200 W | 70–80% | 5/10 |
| Cool down | 10 min | 100–138 W | 40–55% | 2/10 |
Garmin: copy the FIT file to the NewFiles folder of your bike computer. Other bike computers and trainer apps that import FIT workouts open it too.