Workouts
Workout
Training focus · Zone 2–3 · 56–80% FTP
Endurance cycling workouts
The miles that build the engine.
Endurance workouts are the foundation layer of cycling fitness: steady riding mostly in Zone 2 with stretches of tempo, designed to build aerobic durability and fatigue resistance. This is the training that lets you ride longer, recover faster, and absorb harder sessions.
141
free sessions
20–270
minutes
56–80%
of FTP
Free to ride No account needed to start Works with Bluetooth smart trainers ERG mode holds the watts
Start here
Three ways in
Don’t scroll all 141 sessions on day one. Pick the one that fits the time you have, press start, and the trainer does the pacing.
The way in
20 Mins Sprint Into The Effort
Shortest session in the set. Ride it today.
20
min
0.55
intensity
The staple
50 Mins Lead Out Efforts Into Full Sprints!
The session you will come back to every week.
50
min
0.55
intensity
The long haul
Long Ride Zone 2 (4hr+)
Block out the time. This one builds depth.
270
min
0.63
intensity
Why it works
The physiology, briefly
On the trainer, endurance work benefits from structure — subtle target changes, cadence variation, and short tempo surges keep a 60–120 minute indoor ride engaging instead of monotonous.
Every session below is free. Pick a duration that fits your day, set your FTP, and let ERG mode hold the targets while you settle in.
How to run it
Steady, unhurried work. Pleasantly tired at the end — never wrecked.
- 01Pick the longest session your day actually allows.
- 02Give it ten minutes before judging the effort; endurance pace settles in.
- 03Use the built-in tempo surges to keep longer rides engaging.
- 04Eat on anything over 90 minutes. Indoor rides burn real fuel.
The full set
All 141 endurance sessions
Under 40 minutes
29 sessionsInterval
20 Mins Sprint Into The Effort
A 20-minute workout with short intense sprints into longer endurance efforts to get you over climbs and pushing on again.
20 minIF 0.55
sprint
endurance
climbing
+4 more
Basics
Beginner Training Session | 20-Minute Indoor Cycling Workout
An easy 20-minute beginner session based on perceived effort, gradually building intensity from 2/10 up to a peak of 8/10.
20 minIF 0.49
beginner
RPE
20 minutes
+3 more
HIIT
Spicy Maximum Minute Efforts!
A short and spicy bike training session to increase sprinting endurance, featuring hard efforts and minimal rest periods for maximum fitness gains.
20 minIF 0.55
sprint
endurance
hiit
+4 more
Basics
Warm Up Right!
A structured warm-up to prepare your body for a cycling workout, based on best practices. This helps with performance, recovery, and makes training easier.
20 minIF 0.58
Warm Up
GCN
Pre-workout
+2 more
HIIT
Calorie Burning Cycling Workout
The "Micro Wave" workout on Zwift, specifically designed to burn calories and boost your aerobic engine in under 20 minutes.
21 minIF 0.87
HIIT
Zwift
Wahoo
+5 more
HIIT
30 Second Sprint Intervals
This 25-minute session focuses on 30-second all-out sprints with 3 minutes of recovery to improve sprint power and recovery ability.
24 minIF 0.69
sprint
HIIT
power
+3 more
HIIT
25 Minute Cycling Session | Don't Get Dropped!
A tough session to help you hold a wheel in a bike race or develop your aerobic power. A great workout in just 25 minutes.
25 minIF 0.71
Aerobic Power
Sprint
Threshold
+3 more
HIIT
25 Minute Cycling Session | Don't Get Dropped!
A tough 25-minute session to help you hold a wheel in a bike race or develop your aerobic power. This session comes without music so you can train to your own tunes.
25 minIF 0.53
Aerobic
Sprint
Threshold
+4 more
HIIT
Quick & Sharp Sprinting Efforts
A short but powerful 25-minute high-intensity workout focused on sharp, maximal sprinting efforts with ample recovery.
25 minIF 0.59
sprint
hiit
anaerobic
+4 more
Endurance
Take It Easy! | 25 Minute Indoor Cycling Workout
A 25-minute easy pedaling session that builds fitness without getting your heart rate too high. Not too easy but not too hard, this is the perfect workout for when you don't want to sweat too much!
25 minIF 0.82
endurance
GCN
indoor cycling
+3 more
HIIT
10 On 20 Off Max Sprints
These 10 second on 20 second off sprints will help you improve your power and sprinting.
26 minIF 0.45
Sprints
HIIT
Power
+3 more
Basics
Rønnestad 30/15s - 1 Sets
Classic 30/15 intervals. 1 sets of 10 repetitions. Great for VO2 Max.
28 minIF 0.49
VO2 Max
Intervals
30/15
HIIT
30 Minutes Of Threshold Power!
A brutal threshold power session, focussing on building endurance, followed by a huge sprint.
30 minIF 0.60
threshold
endurance
sprint
+4 more
HIIT
90 On 30 Off Intervals | 30 Mins HIIT Cycling Workout
Two blocks of 90 seconds on at 8/10 RPE and 30 seconds off at 1/10 RPE, building towards a final 2-minute push.
30 minIF 0.52
HIIT
Intervals
Aerobic Power
+3 more
Endurance
Ollie’s Zone 2 Tour Des Stations Training
Work on the upper and lower ends of zone 2 with four blocks of four-minute efforts. The intensity does not exceed 6/10 RPE.
30 minIF 0.66
Zone 2
Endurance
GCN
+3 more
Endurance
Sweet Spot Endurance Training
Build your endurance with this 30 minute interval training session that alternates between mid-intensity and mid-to-high intensity efforts, with a couple of sprints included at the end.
30 minIF 0.52
sweet spot
endurance
interval
+3 more
HIIT
30 Minute Indoor Cycling HIIT Sprint Session
This session is 30 mins of sprinting mayhem, with efforts in the saddle and out of the saddle. Lots of short sharp efforts to keep you on your toes and build that top-end power for attacks or short, sharp climbs out on the bike.
33 minIF 0.79
sprint
HIIT
power
+3 more
HIIT
Over/Under Threshold Efforts
A 35-minute HIIT workout featuring two sets of over/under intervals. Each set consists of four 90-second 'over' efforts alternating with 90-second 'under' efforts to replicate race conditions and improve endurance.
35 minIF 0.60
Over Under
Threshold
HIIT
+4 more
TimeTrial
Tough Time Trial Efforts
A 35-minute workout for endurance riders featuring two 10-minute time trial efforts at 8/10 intensity.
35 minIF 0.60
Time Trial
Endurance
GCN
+3 more
HIIT
HIIT Blaster 1: Tabata
High intensity interval training focusing on Tabata.
36 minIF 0.52
HIIT
Anaerobic
Tabata
HIIT
HIIT Blaster 10: Micro-bursts
High intensity interval training focusing on Micro-bursts.
36 minIF 0.52
HIIT
Anaerobic
Micro-bursts
HIIT
HIIT Blaster 2: Micro-bursts
High intensity interval training focusing on Micro-bursts.
36 minIF 0.52
HIIT
Anaerobic
Micro-bursts
HIIT
HIIT Blaster 3: Pyramid
High intensity interval training focusing on Pyramid.
36 minIF 0.52
HIIT
Anaerobic
Pyramid
HIIT
HIIT Blaster 4: VO2 Max
High intensity interval training focusing on VO2 Max.
36 minIF 0.52
HIIT
Anaerobic
VO2 Max
HIIT
HIIT Blaster 5: Tabata
High intensity interval training focusing on Tabata.
36 minIF 0.52
HIIT
Anaerobic
Tabata
HIIT
HIIT Blaster 6: Micro-bursts
High intensity interval training focusing on Micro-bursts.
36 minIF 0.52
HIIT
Anaerobic
Micro-bursts
HIIT
HIIT Blaster 7: Pyramid
High intensity interval training focusing on Pyramid.
36 minIF 0.52
HIIT
Anaerobic
Pyramid
HIIT
HIIT Blaster 8: VO2 Max
High intensity interval training focusing on VO2 Max.
36 minIF 0.52
HIIT
Anaerobic
VO2 Max
HIIT
HIIT Blaster 9: Tabata
High intensity interval training focusing on Tabata.
36 minIF 0.52
HIIT
Anaerobic
Tabata
40 to 70 minutes
50 sessionsInterval
40 Minute Aerobic Efforts With Max Sprints
This session is a mixture of aerobic efforts and sprints and should really help your riding - whether you're looking to just get fitter on the bike or develop that race winning kick!
40 minIF 0.75
Aerobic
Sprint
Threshold
+3 more
Interval
40 Minute Aerobic Efforts With Max Sprints
This session is a mixture of aerobic efforts and sprints and should really help your riding - whether you're looking to just get fitter on the bike or develop that race winning kick!
40 minIF 0.67
Aerobic
Sprints
Threshold
+3 more
HIIT
40 Minute HIIT Workout | Boost Your Climbing Power
A 40-minute indoor cycling session designed to simulate long gradients and boost climbing endurance, featuring four blocks of ramping intensity.
40 minIF 0.82
HIIT
Climbing
Ramp
+3 more
Basics
Basic Foundation 1
Steady state foundation ride with some tempo efforts.
40 minIF 0.69
Tempo
Foundation
Endurance
Recovery Spin
Active recovery ride. Keep the chain tight but minimal effort.
40 minIF 0.48
Recovery
Easy
Basics
Rønnestad 30/15s - 2 Sets
Classic 30/15 intervals. 2 sets of 10 repetitions. Great for VO2 Max.
40 minIF 0.49
VO2 Max
Intervals
30/15
Interval
40 Minute Sweet Spot Indoor Cycling Session
Sweet spot training is a really effective way of building power and lactate resilience, a great way to get fit fast!
41 minIF 0.70
sweet spot
gcn
indoor cycling
+4 more
Basics
Threshold Opener 1
Modern opener session with short threshold efforts to prime the system without heavy fatigue.
41 minIF 0.57
Threshold
Opener
Basics
Basic Foundation 2
Steady state foundation ride with some tempo efforts.
42 minIF 0.70
Tempo
Foundation
Basics
Basic Foundation 3
Steady state foundation ride with some tempo efforts.
44 minIF 0.71
Tempo
Foundation
Basics
Threshold Opener 2
Modern opener session with short threshold efforts to prime the system without heavy fatigue.
44 minIF 0.59
Threshold
Opener
Interval
45 Minute Cycling Training Session | Sandwich MAX efforts
45 minutes in length with a mixed variety of aerobic threshold efforts and short intervals at high intensity - this is going to get your heart pumping!
45 minIF 0.58
HIIT
Aerobic
High Intensity
+3 more
HIIT
45 Minute Sandwich MAX efforts
A tough 45-minute session with a mixed variety of aerobic threshold efforts and short intervals at high intensity, designed to get your heart pumping.
45 minIF 0.58
Intervals
Aerobic
Threshold
+3 more
Basics
Basic Foundation 4
Steady state foundation ride with some tempo efforts.
46 minIF 0.72
Tempo
Foundation
Basics
Threshold Opener 3
Modern opener session with short threshold efforts to prime the system without heavy fatigue.
47 minIF 0.60
Threshold
Opener
Basics
Basic Foundation 5
Steady state foundation ride with some tempo efforts.
48 minIF 0.73
Tempo
Foundation
HIIT
Hank’s HARDEST Training Session!
An incredibly tough HIIT session with 26 minutes at or above 9/10 intensity, designed to build high intensity endurance on the bike.
49 minIF 0.65
HIIT
Interval
Endurance
+3 more
Interval
50 Mins Lead Out Efforts Into Full Sprints!
Sprinting is a key part to cycle racing, but the lead out to the finish is just as important! This is a session to help you build power for both.
50 minIF 0.55
Sprint
Lead Out
Power
+5 more
Basics
Basic Foundation 6
Steady state foundation ride with some tempo efforts.
50 minIF 0.74
Tempo
Foundation
Basics
Threshold Opener 4
Modern opener session with short threshold efforts to prime the system without heavy fatigue.
50 minIF 0.61
Threshold
Opener
Interval
50 Mins Aerobic Efforts - Drop Ollie Like A Boss!
This session works on your aerobic base with sweetspot efforts, then transitions to minute-long power intervals to build top-end fitness.
51 minIF 0.78
Aerobic
Sweetspot
Power
+3 more
Interval
50 Mins Aerobic Efforts - Drop Ollie Like A Boss!
A session to work on your aerobic base with sweetspot efforts, then finishing with minute-long power intervals to boost your fitness.
51 minIF 0.82
Aerobic
Sweetspot
Threshold
+3 more
Basics
Basic Foundation 7
Steady state foundation ride with some tempo efforts.
52 minIF 0.75
Tempo
Foundation
Basics
Rønnestad 30/15s - 3 Sets
Classic 30/15 intervals. 3 sets of 10 repetitions. Great for VO2 Max.
53 minIF 0.49
VO2 Max
Intervals
30/15
Basics
Threshold Opener 5
Modern opener session with short threshold efforts to prime the system without heavy fatigue.
53 minIF 0.63
Threshold
Opener
Basics
Basic Foundation 8
Steady state foundation ride with some tempo efforts.
54 minIF 0.76
Tempo
Foundation
Interval
55 Minute Cycling Training Ramp Session
This session is a longer session going through the gears from long tempo efforts all the way to flat out sprints. This will really help build endurance and power as well as fatigue resistance.
55 minIF 0.82
Ramp
Endurance
Power
+5 more
Interval
55 Minute Cycling Training Ramp Session
A longer session going through the gears from long tempo efforts all the way to flat out sprints. This will really help build endurance and power as well as fatigue resistance.
55 minIF 0.82
Ramp
Endurance
Power
+4 more
Basics
Basic Foundation 9
Steady state foundation ride with some tempo efforts.
56 minIF 0.77
Tempo
Foundation
Basics
Sweet Spot Builder 1 – 3×8m
Progressive sweet spot session to build muscular endurance with modern 88–94% FTP targets.
57 minIF 0.61
Sweet Spot
Endurance
Muscular Endurance
Basics
Basic Foundation 10
Steady state foundation ride with some tempo efforts.
58 minIF 0.78
Tempo
Foundation
Basics
Sweet Spot Builder 4 – 2×15m
Progressive sweet spot session to build muscular endurance with modern 88–94% FTP targets.
58 minIF 0.67
Sweet Spot
Endurance
Muscular Endurance
Interval
60 Mins Progressive Intervals - Steps To Glory!
This session comprises of three twelve-minute intervals which get progressively harder, and finishes with a minute as hard as you can!
60 minIF 0.52
Progressive
Intervals
Endurance
+4 more
Interval
60 Mins Progressive Intervals - Steps To Glory!
This session comprises of three twelve-minute intervals which get progressively harder, and finishes with a minute as hard as you can!
60 minIF 0.83
Progressive
Intervals
Endurance
+3 more
Basics
Basic Foundation 11
Steady state foundation ride with some tempo efforts.
60 minIF 0.79
Tempo
Foundation
Endurance
Endurance Base 1 – 60m
Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.
60 minIF 0.61
Zone 2
Base
Durability
Endurance
Endurance Ride 1 (1.0h)
Zone 2 endurance builder. Keep it steady.
60 minIF 0.59
Endurance
Zone 2
Long Ride
HIIT
Reverse Steps
A long high intensity interval workout centered around three 15-minute efforts which step down in intensity. Designed to improve endurance and build fatigue resistance.
60 minIF 0.65
HIIT
Endurance
Fatigue Resistance
+3 more
Basics
Sweet Spot Surprise
A classic sweet spot workout to build muscular endurance. 3x10 minutes at 88-93% FTP.
60 minIF 0.63
Sweet Spot
Endurance
Endurance
Zone 2 Endurance (1h)
Steady endurance ride ~60 minutes at Zone 2 (55–75% FTP).
60 minIF 0.63
endurance
z2
aerobic
Basics
Basic Foundation 12
Steady state foundation ride with some tempo efforts.
62 minIF 0.80
Tempo
Foundation
Basics
Sweet Spot Builder 2 – 3×10m
Progressive sweet spot session to build muscular endurance with modern 88–94% FTP targets.
63 minIF 0.63
Sweet Spot
Endurance
Muscular Endurance
Basics
Basic Foundation 13
Steady state foundation ride with some tempo efforts.
64 minIF 0.81
Tempo
Foundation
Interval
30/30 Repeaters 3 Sets
30 seconds very hard, 30 seconds float. High glycolytic/anaerobic demand with VO2 benefits.
65 minIF 0.52
30/30
Anaerobic
VO2 Max
Interval
Sweet Spot 2x15min
2 intervals of 15 minutes at 88-92% FTP. Aerobic ceiling & lactate clearance. Cadence 85-95 RPM.
65 minIF 0.63
Sweet Spot
SST
Base
+1 more
Interval
Threshold 2x15min
2 intervals of 15 minutes at 96-100% FTP. Preparing for build phase. Aerobic power.
65 minIF 0.66
Threshold
Base
Aerobic Power
Basics
Basic Foundation 14
Steady state foundation ride with some tempo efforts.
66 minIF 0.82
Tempo
Foundation
Basics
Basic Foundation 15
Steady state foundation ride with some tempo efforts.
68 minIF 0.83
Tempo
Foundation
Basics
Sweet Spot Builder 5 – 2×20m
Progressive sweet spot session to build muscular endurance with modern 88–94% FTP targets.
68 minIF 0.69
Sweet Spot
Endurance
Muscular Endurance
Basics
Sweet Spot Builder 3 – 3×12m
Progressive sweet spot session to build muscular endurance with modern 88–94% FTP targets.
69 minIF 0.65
Sweet Spot
Endurance
Muscular Endurance
Over 70 minutes
62 sessionsEndurance
Endurance Ride 2 (1.2h)
Zone 2 endurance builder. Keep it steady.
72 minIF 0.60
Endurance
Zone 2
Long Ride
Basics
4x8m Threshold/VO2
The gold standard for increasing FTP and VO2 Max. 4 intervals of 8 minutes.
73 minIF 0.63
Threshold
VO2 Max
Long Intervals
Endurance
Endurance Base 2 – 75m
Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.
75 minIF 0.62
Zone 2
Base
Durability
Interval
Sweet Spot 2x20min
2 intervals of 20 minutes at 88-92% FTP. Aerobic ceiling & lactate clearance. Cadence 85-95 RPM.
75 minIF 0.66
Sweet Spot
SST
Base
+1 more
Interval
30/30 Repeaters 4 Sets
30 seconds very hard, 30 seconds float. High glycolytic/anaerobic demand with VO2 benefits.
80 minIF 0.52
30/30
Anaerobic
VO2 Max
Endurance
Endurance + Tempo Finish 10m
Zone 2 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.
80 minIF 0.64
Zone 2
Tempo Finish
Endurance
Endurance Foundation
Steady Zone 2 ride to build aerobic base.
80 minIF 0.61
Endurance
Zone 2
Endurance
Endurance + Tempo Finish 12m
Zone 2 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.
82 minIF 0.64
Zone 2
Tempo Finish
Endurance
Endurance + Tempo Finish 14m
Zone 2 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.
84 minIF 0.65
Zone 2
Tempo Finish
Endurance
Endurance Ride 3 (1.4h)
Zone 2 endurance builder. Keep it steady.
84 minIF 0.61
Endurance
Zone 2
Long Ride
Basics
Over/Unders 3x12m
Lactate clearance workout. Alternating between slightly above and slightly below FTP.
84 minIF 0.54
Threshold
Sweet Spot
Over/Under
Interval
Sweet Spot 3x15min
3 intervals of 15 minutes at 88-92% FTP. Building aerobic power. Cadence 85-95 RPM.
85 minIF 0.63
Sweet Spot
SST
Base
+1 more
Endurance
Tempo Continuous 60min
Thursday Option A: 60 minutes continuous Tempo at 76-85% FTP (Zone 3). No breaks. Lactate clearance. For when feeling fresh.
85 minIF 0.71
Tempo
Zone 3
Lactate Clearance
+2 more
Endurance
Endurance + Tempo Finish 16m
Zone 2 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.
86 minIF 0.65
Zone 2
Tempo Finish
Endurance
Endurance + Tempo Finish 18m
Zone 2 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.
88 minIF 0.65
Zone 2
Tempo Finish
Endurance
Endurance Base 3 – 90m
Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.
90 minIF 0.62
Zone 2
Base
Durability
Endurance
Zone 2 + Torque (60min)
Monday: Aerobic maintenance with leg speed drills and torque intervals. Flush out Sunday fatigue while building muscular force. 4x1min fast pedaling + 4x(10min Zone 2 + 5min torque @ 50-60 RPM).
93 minIF 0.57
Zone 2
Torque
Leg Speed
+2 more
Interval
30/30 Repeaters 5 Sets
30 seconds very hard, 30 seconds float. High glycolytic/anaerobic demand with VO2 benefits.
95 minIF 0.52
30/30
Anaerobic
VO2 Max
Basics
Threshold Builder
2x20 minutes at Threshold. The gold standard for FTP improvement.
95 minIF 0.67
Threshold
FTP
Endurance
Endurance Ride 4 (1.6h)
Zone 2 endurance builder. Keep it steady.
96 minIF 0.61
Endurance
Zone 2
Long Ride
Interval
Sweet Spot 3x20min
3 intervals of 20 minutes at 88-92% FTP. Peak aerobic stimulus. Cadence 85-95 RPM.
100 minIF 0.66
Sweet Spot
SST
Base
+1 more
Endurance
Endurance Base 4 – 105m
Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.
105 minIF 0.63
Zone 2
Base
Durability
Endurance
Zone 2 + Torque (5min)
90-120 min continuous ride. Every 15 min, do 5 min at 50-60 RPM high Zone 3. Building force & durability.
105 minIF 0.59
Zone 2
Torque
Muscular Endurance
+1 more
Endurance
Endurance Ride 5 (1.8h)
Zone 2 endurance builder. Keep it steady.
108 minIF 0.62
Endurance
Zone 2
Long Ride
Endurance
Zone 2 + Torque (90min)
Monday: Extended version. Aerobic maintenance with leg speed drills and torque intervals. 4x1min fast pedaling + 5x(10min Zone 2 + 5min torque @ 50-60 RPM).
108 minIF 0.57
Zone 2
Torque
Leg Speed
+2 more
Interval
30/30 Repeaters 6 Sets
30 seconds very hard, 30 seconds float. High glycolytic/anaerobic demand with VO2 benefits.
110 minIF 0.52
30/30
Anaerobic
VO2 Max
Basics
Tempo Staircase 3×(6/8/10m)
Tempo staircase session that gradually lengthens efforts while staying below threshold.
110 minIF 0.66
Tempo
Sub-threshold
Endurance
Zone 2 + Torque (3min)
90-120 min continuous ride. Every 15 min, do 3 min at 50-60 RPM high Zone 3. Muscular endurance & glute activation.
110 minIF 0.58
Zone 2
Torque
Muscular Endurance
+1 more
Endurance
Zone 2 Endurance 90min
1.5 hours strict Zone 2. Fat oxidation & mitochondrial signaling. Keep power steady, conversational pace.
110 minIF 0.62
Zone 2
Endurance
Fat Oxidation
+1 more
Endurance
Endurance Base 5 – 120m
Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.
120 minIF 0.63
Zone 2
Base
Durability
Endurance
Endurance Ride 6 (2.0h)
Zone 2 endurance builder. Keep it steady.
120 minIF 0.62
Endurance
Zone 2
Long Ride
Endurance
Recovery Endurance 2h
Low-intensity endurance ride designed for aerobic durability. Keep the effort conversational and avoid drifting into tempo.
120 minIF 0.55
Endurance
Zone 2
Low Intensity
+3 more
Endurance
Zone 2 Endurance (2h)
Steady endurance ride ~120 minutes at Zone 2 (55–75% FTP).
120 minIF 0.64
endurance
z2
aerobic
Endurance
Endurance Ride 7 (2.2h)
Zone 2 endurance builder. Keep it steady.
132 minIF 0.62
Endurance
Zone 2
Long Ride
Endurance
Low Intensity Endurance 2h15
Low-intensity endurance ride designed for aerobic durability. Keep the effort conversational and avoid drifting into tempo.
135 minIF 0.59
Endurance
Zone 2
Low Intensity
+2 more
Endurance
Zone 2 Endurance 2hr
2 hours strict Zone 2. Fat oxidation & mitochondrial signaling. Keep power steady, conversational pace.
140 minIF 0.63
Zone 2
Endurance
Fat Oxidation
+1 more
Endurance
Endurance Ride 8 (2.4h)
Zone 2 endurance builder. Keep it steady.
144 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Long Ride Zone 2 (2hr)
Sunday: Recovery week. Shortened to 2 hours. Still pure Zone 2 for mitochondrial benefits.
150 minIF 0.62
Long Ride
Zone 2
Mitochondrial
+3 more
Endurance
Low Intensity Endurance 2h30
Low-intensity endurance ride designed for aerobic durability. Keep the effort conversational and avoid drifting into tempo.
150 minIF 0.60
Endurance
Zone 2
Low Intensity
+2 more
Endurance
Zone 2 Endurance (2.5h)
Steady endurance ride ~150 minutes at Zone 2 (55–75% FTP).
150 minIF 0.64
endurance
z2
aerobic
Endurance
Endurance Ride 9 (2.6h)
Zone 2 endurance builder. Keep it steady.
156 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Aerobic Durability 2h45
Long low-intensity durability ride with gentle cadence changes late in the session. The goal is time in zone, not intensity.
165 minIF 0.60
Endurance
Zone 2
Low Intensity
+3 more
Endurance
Endurance Ride 10 (2.8h)
Zone 2 endurance builder. Keep it steady.
168 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Endurance Ride 11 (3.0h)
Zone 2 endurance builder. Keep it steady.
180 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Low Intensity Endurance 3h
Low-intensity endurance ride designed for aerobic durability. Keep the effort conversational and avoid drifting into tempo.
180 minIF 0.61
Endurance
Zone 2
Low Intensity
+3 more
Endurance
Zone 2 Endurance (3h)
Steady endurance ride ~180 minutes at Zone 2 (55–75% FTP).
180 minIF 0.64
endurance
z2
aerobic
Endurance
Endurance Ride 12 (3.2h)
Zone 2 endurance builder. Keep it steady.
192 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Low Intensity Endurance 3h15
Low-intensity endurance ride designed for aerobic durability. Keep the effort conversational and avoid drifting into tempo.
195 minIF 0.61
Endurance
Zone 2
Low Intensity
+3 more
Endurance
Long Ride Zone 2 (3hr)
3 hours Zone 2. Mitochondrial density. Keep power steady, no surging on hills. Fuel with 60g carbs/hr to preserve immune function.
200 minIF 0.64
Long Ride
Zone 2
Mitochondrial
+1 more
Endurance
Endurance Ride 13 (3.4h)
Zone 2 endurance builder. Keep it steady.
204 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Aerobic Durability 3h30
Long low-intensity durability ride with gentle cadence changes late in the session. The goal is time in zone, not intensity.
210 minIF 0.61
Endurance
Zone 2
Low Intensity
+3 more
Endurance
Long Ride Zone 2 (3hr)
Sunday: The most important ride. 3 hours pure Zone 2. Mitochondrial density & fat oxidation. Keep strictly Zone 2 - shift gears on hills. Fuel 60g carbs/hr.
210 minIF 0.63
Long Ride
Zone 2
Mitochondrial
+2 more
Endurance
Zone 2 Endurance (3.5h)
Steady endurance ride ~210 minutes at Zone 2 (55–75% FTP).
210 minIF 0.64
endurance
z2
aerobic
Endurance
Endurance Ride 14 (3.6h)
Zone 2 endurance builder. Keep it steady.
216 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Endurance Ride 15 (3.8h)
Zone 2 endurance builder. Keep it steady.
228 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Long Ride Zone 2 (3.5hr)
3.5 hours Zone 2. Mitochondrial density. Keep power steady, no surging on hills. Fuel with 60g carbs/hr.
230 minIF 0.64
Long Ride
Zone 2
Mitochondrial
+1 more
Endurance
Long Ride Zone 2 (3.5hr)
Sunday: Week 2 load. 3.5 hours pure Zone 2. Extended by 30 min. Mitochondrial density & fat oxidation.
240 minIF 0.63
Long Ride
Zone 2
Mitochondrial
+2 more
Endurance
Low Intensity Endurance 4h
Low-intensity endurance ride designed for aerobic durability. Keep the effort conversational and avoid drifting into tempo.
240 minIF 0.61
Endurance
Zone 2
Low Intensity
+3 more
Endurance
Long Ride Zone 2 (4hr) + Fatigue Resistance
4 hours total: 3.5hr Zone 2 + 20min Tempo at end. Fatigue resistance training. Mimics race demands.
250 minIF 0.65
Long Ride
Zone 2
Tempo
+2 more
Endurance
Long Ride Zone 2 (4hr)
4 hours Zone 2. Mitochondrial density. Keep power steady, no surging on hills. Fuel with 60g carbs/hr.
260 minIF 0.64
Long Ride
Zone 2
Mitochondrial
+1 more
Endurance
Long Ride Zone 2 (4hr+)
Sunday: Week 3 overload. Longest ride of the month - 4+ hours pure Zone 2. Maximum mitochondrial stimulus.
270 minIF 0.63
Long Ride
Zone 2
Mitochondrial
+2 more
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Endurance training FAQ
What counts as an endurance ride?
An endurance ride is mostly Zone 2 riding — about 56–75% of FTP — sometimes with sections of upper-aerobic tempo. It should feel comfortable and sustainable, finishing pleasantly tired rather than drained.
How much endurance riding do I need?
Most of your weekly volume. A common split is around 80% easy-to-moderate riding and 20% hard intervals. The endurance share is what makes the hard 20% productive.
Are indoor endurance rides as good as outdoor ones?
Physiologically, yes — and often more time-efficient, since there is no coasting or stopping. An hour of steady trainer riding typically delivers the stimulus of a notably longer outdoor ride.
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