Workouts / Endurance
Endurance
Low Intensity Endurance 4h
Low-intensity endurance ride designed for aerobic durability. Keep the effort conversational and avoid drifting into tempo.
Duration4:00:00
TSS150
IF0.61
Blocks3
Time4:00:00
TSS150
IF0.61
Profile
Targets in % FTP
100%50%0%
0:002:00:004:00:00
Z1 13% · 30 minZ2 88% · 210 min
Intervals
3 blocksZ1
Warm-upStart easy and settle into smooth cadence.
15:0050%Z2
IntervalLong aerobic ride. Keep nutrition steady and intensity low from the start.
3:30:0063%Z1
Cool-downSpin down and keep pressure light.
15:0045%What it trains
Endurance work builds aerobic durability, improves fatigue resistance, and supports longer steady rides.
Reviews
Tags
EnduranceZone 2Low IntensityLong RideAdvancedWeekend
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