Workouts / Endurance
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.
Duration3:30:00
TSS132
IF0.61
Blocks6
Time3:30:00
TSS132
IF0.61
Profile
Targets in % FTP
100%50%0%
0:001:45:003:30:00
Z1 14% · 30 minZ2 86% · 180 min
Intervals
6 blocksZ1
Warm-upEase into the ride and keep breathing relaxed.
15:0050%Z2
IntervalSteady Zone 2. Stay patient.
2:05:0063%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.
35:0064%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 RideAdvanced
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