Workouts / Endurance
Endurance
Endurance Base 4 – 105m
Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.
Duration1:45:00
TSS69
IF0.63
Blocks3
Time1:45:00
TSS69
IF0.63
Profile
Targets in % FTP
100%50%0%
0:0052:301:45:00
Z1 19% · 20 minZ2 81% · 85 min
Intervals
3 blocksZ1
Warm-up
10:0055%Z2
IntervalStay conversational, focus on cadence.
1:25:0065%Z1
Cool-down
10:0050%What it trains
Endurance work builds aerobic durability, improves fatigue resistance, and supports longer steady rides.