Long session : the cornerstone endurance workout

Your longest weekly session, performed at strict Z2, building aerobic base and fatigue resistance.

The long session is the cornerstone of any long-distance plan. On the run it progresses from 1h30 to 3h depending on the phase; on the bike, from 3h to 6h in base. Performed at Z2 (60-75% max HR) to maximise mitochondrial adaptations and fat utilisation. Going too fast turns it into a threshold effort and compromises recovery. The rule: if you can hold a normal conversation, the pace is right.