Workouts / Endurance
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.
Duration2:45:00
TSS102
IF0.61
Blocks6
Time2:45:00
TSS102
IF0.61
Profile
Targets in % FTP
100%50%0%
0:001:22:302:45:00
Z1 18% · 30 minZ2 82% · 135 min
Intervals
6 blocksZ1
Warm-upEase into the ride and keep breathing relaxed.
15:0050%Z2
IntervalSteady Zone 2. Stay patient.
1:30:0063%Repeat 4×
Z2
IntervalFast but relaxed cadence, no power spike.
2:0068%Z2
IntervalReturn to normal endurance cadence.
3:0062%Z2
IntervalFinish steady and controlled.
25:0064%Z1
Cool-downCool down gently.
15:0045%What it trains
Endurance work builds aerobic durability, improves fatigue resistance, and supports longer steady rides.
Reviews
Tags
EnduranceZone 2Low IntensityDurabilityLong RideBase
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