Workouts / Endurance
Endurance
Endurance Base 3 – 90m
Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.
Duration1:30:00
TSS59
IF0.63
Blocks3
Time1:30:00
TSS59
IF0.63
Profile
Targets in % FTP
100%50%0%
0:0045:001:30:00
Z1 22% · 20 minZ2 78% · 70 min
Intervals
3 blocksZ1
Warm-up
10:0055%Z2
IntervalStay conversational, focus on cadence.
1:10:0065%Z1
Cool-down
10:0050%What it trains
Endurance work builds aerobic durability, improves fatigue resistance, and supports longer steady rides.