Long endurance 1h 30min
60 min of easy work 60-70%of your max HR.
+
2x15min of harder work up 80% of your max HR by walking, running, biking

• Don't have a HR monitor? No worries, go by feeling. 60mins of 'light sweaty and a slightly raised breathing'. 30mins of heavier breathing and unable to talk normally, but able to be consistent with the work required.