LIT - 3h is one of the most-used global workout blueprints in Pushing Limits Club. The chart and metrics are based on the workout data.
What this workout is for
LIT Training. Rate of Perceived Exertion: 3-4 out of 10
Effect: Mitochondrial biogenesis, improved local oxygen extraction, and an increase in fat metabolism.
At its core, this is aerobic endurance focus for cycling. The structure matters more than the title: duration, recoveries, and intensity changes decide whether the session builds base, threshold control, or a harder top-end stimulus.
Workout structure
The chart is rendered from the stored workout data. Wider sections last longer, and taller blocks indicate higher target intensity.
3 h @ 60%
Training effect
The effect comes mainly from calm aerobic work. That supports fat metabolism, endurance durability, and the ability to absorb training volume repeatedly.
How to execute it
Ride the easy sections with discipline and use power or heart rate as the guardrail. For structured indoor sessions, ERG mode works well as long as FTP and zones are current.
Where it fits in the week
This workout can appear more often in the week when volume and recovery are balanced. It is especially useful for building consistency without making every training day hard.
Watch especially for
- Do not make the easy parts too hard.
- Update zones before the session if your fitness has changed.
- Review whether the intended stimulus was achieved, not only the averages.