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. Every workout here rides in ERG in your browser, free, no account.
The full set
Under 40 minutes · 29 sessions
40 to 70 minutes · 50 sessions
Over 70 minutes · 62 sessions
Why it works
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.
- Pick the longest session your day actually allows.
- Give it ten minutes before judging the effort; endurance pace settles in.
- Use the built-in tempo surges to keep longer rides engaging.
- Eat on anything over 90 minutes. Indoor rides burn real fuel.
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.