Workouts / Endurance
Endurance
Long Ride Zone 2 (3.5hr)
Sunday: Week 2 load. 3.5 hours pure Zone 2. Extended by 30 min. Mitochondrial density & fat oxidation.
Duration4:00:00
TSS160
IF0.63
Blocks3
Time4:00:00
TSS160
IF0.63
Profile
Targets in % FTP
100%50%0%
0:002:00:004:00:00
Z1 13% · 30 minZ2 88% · 210 min
Intervals
3 blocksZ1
Warm-upExtra long warm-up (20-30 min) to avoid feeling stale after Fri/Sat rest
20:0050%Z2
IntervalLong Ride: 3.5 hours pure Zone 2. Mitochondrial density. Keep power steady, no surging on hills. Fuel with 60g carbs/hr
3:30:0065%Z1
Cool-downEasy cool down
10:0050%What it trains
Endurance work builds aerobic durability, improves fatigue resistance, and supports longer steady rides.
Reviews
Tags
Long RideZone 2MitochondrialTime-CrunchedBase
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