102 min · 36 Load
Aerobic long run closing 30 min at marathon pace
Warm-up 12:00@ RPE 3 · 5:43 /km · 60–72% HR
Steady 60:00@ RPE 4 · 5:20 /km · 72–80% HR
Steady 30:00@ RPE 6 · 4:26 /km · 83–88% HR
Watts shown at your current FTP (250W) — the workout itself is %-based, so its Load holds as your FTP changes; the watts move.