Top 5 Zone 3 Workouts for the Ultra-Endurance Cyclist

Words by Coach Carson McQuarrie

Coach Carson is a dedicated athlete and coach who specializes in ultra-distance cycling and plant-based nutrition. For more information on Carson’s coaching services, or to schedule a coaching consultation with him click HERE. 

The crux of ultra-endurance cycling is hyper-extending an athlete’s ability to withstand muscular and aerobic demands over many hours and days on the bike. At its core, it means lots of riding as a very general foundation to prepare the athlete for a goal or race. For some races, there’s no way around riding 15, 20, or even 25 hrs a week, however, proper knowledge and application of theory can reduce the required training time at certain times of the year allowing the athlete to spend time doing other things they love. Strategically weaving zone 3 workouts that replicate race demands into an ultra-endurance cyclists’ training is the key to shorter training time. But this still doesn’t just mean spending hours of steady-state riding in zone 3. Here are my “Top 5 Zone 3 Workouts” for the ultra-endurance cyclist.

1. Steady State Tempo Ride

3 – 6 hours @ 76% of Threshold

In the simplest form, zone 3 requires greater energy and thus TSS builds more quickly. While not the sexiest, and not a stand-alone workout that replicates the nuanced demands of an ultra-cycling race, this workout to a large degree can act to build TSS in base training or to weave in intensity closer to an event as long as Race Across America or the TransContinental bike races. Zone 3 being between 76 – 90% of Threshold, this workout intensity of 76% of Threshold would be difficult to extend the duration much longer depending on the level and Training Stress Balance (TSB) at a given time period in a training cycle.

2. Steady State with Hill Repeat Finisher

WU; 15 min @ 55% of Threshold, Main Set; 2.5 hrs @ 70% of Threshold, 4x 15min hill climb @ 8-12% grade @ 78% of   Threshold, CD; 15 min @ 60% of Threshold

This workout can serve to replicate a few different demands. It obviously helps with climbing ability and confidence over time. The specifics of the workouts, meaning working at 78% of Threshold after an already moderate endurance effort serves to replicate the demands riders often experience periodically throughout race distances such as double centuries to RAAM qualifiers of 500 miles. The climbing portion is at a higher intensity than likely experienced in the longer races, however, for races with lots of vertical, it helps to build stamina for those later stages of a race when the athlete still has a lot of climbing to do. This workout would be great as a tune-up/race prep ride about two or fewer months away from an event when base training is already completed and the legs are feeling strong. TSB should be a little more positive to handle the climbing intensity. 

Tip: To replicate the demands of longer events, extend the duration or intensity of the steady-state portion, increase the number of repeats to replicate more climbs, or do this ride after a day of long riding or simply in a more negative TSB. You’ll have to figure out for yourself when you can do this in your season and what TSB brings the appropriate difficulty and corresponding adaptations.

3. Stacked Workout

1. Workout #1: Started by 6-7 pm. 3 hours @ 70% of Threshold

2. Workout #2: Started by 5:30 am the next morning. WU; 15 min @ a 55% of Threshold, Main Set; 60 min @ 70% of Threshold, 3x 15 min @ 75% of Threshold & 15 min @ 80% of Threshold alternating , CD; 15 min @ 60% of Threshold. 

This is a stacked workout which means the first portion consists of a workout done in the evening and the second consists of a workout done the next morning. The benefit of this is gaining familiarity with riding on limited rest. While a lot of ultra-endurance cyclists advocate for night rides, with my athletes I try to have them going into an event as confident and well-rested as possible. If an athlete has experience riding or racing on limited sleep, like what is often a part of ultra-endurance events, I don’t see the purpose of doing it often in training. Once an athlete is able to mentally visualize what to expect it’s best to rely on their mental preparation in racing because once you start experimenting with limiting rest in training there’s no way out of it, except making up for it 2 – 3 fold in sleep.

Another aspect of this workout that is great is the self-belief gained by learning that you can sustain higher intensity bouts after repeats of moderate-intensity duration. This will become familiar in a race when you have highs and lows and teach you to capitalize on those moments whether they come in the morning or in the evening of multi-day events. This workout is ideal to do 3 – 5 times leading up to an event.

Over-Under FTP Efforts

WU; 15 min @ 55% of Threshold, Main Set; 20 min @ 72% of Threshold, 15 min @ 68% of Threshold, 2 min @ 100% of Threshold, 1 min @ 65% off Threshold, 2 min @ 110% of Threshold, 15 min @ 70% of Threshold, 3-4x 6 min @ 108-112% of Threshold, CD; 15 min @ 60% of Threshold

This workout branches out of the zone 3 parameters with components that are below and above tempo. This workout serves to replicate those higher intensity efforts found in races that extend over multiple days and even up to a week that may not consist of a single day over 200kms, but over the course of multiple days and has demands not unlike typical ultra-endurances races. These supra-threshold efforts could replicate efforts on a flat road or could be used to replicate moderate duration hills expected on any particular race day course such as Haute Route Alps. 

Mixed Bag Workouts

WU; 15 min @ 60% of Threshold, Main Set; 10 min @ 72% of Threshold, 10 min @ 76% of Threshold, 10 min @ 80% of Threshold, 5 min @ 65 of Threshold, 4x 5 min @ 90% of Threshold & 5 min @ 60% of Threshold alternating, 2x 1 min @ 125% of Threshold & 2 min @ 60% of Threshold alternating, 15 min @ 78% of Threshold, 15 min @ 65% of Threshold, 4x 20 sec @ MAX EFFORT & 20 sec @ 55% of Threshold, CD; 15 min @ 55% of Threshold

This is what I like to call a mixed bag workout and the type of workout I like to use regardless of the type of ultra-endurance event whether it’s a stage race like Haute Route, Dirty Kanza, or a RAAM Qualifier. It serves to tune up all the different zones that will inevitably be used regardless of the extent and can be used leading up to the event when the volume is lower and the number of weekly workouts is decreased but you still need a “do it all” kind of workout. This can be used in the base training phase as well in the taper leading up to a key event.

I hope these workouts serve you well in your mental and physical preparation for your next ultra-endurance or multi-day stage goal. These workouts may be used months in advance to help you develop general fitness. They may also be used specifically in the 6-8 week lead-up to an event to fine-tune physical and mental preparedness. Together by using these workouts appropriately in the correct phase of your training and to match the demands of your event you may be able to cut down on total training time so you can spend time doing the other things in life while still accomplishing your goals. If you’re interested in learning more about training zones and their subsequent adaptation you can find my related post here.