Workouts / Endurance
Endurance
Long Ride Zone 2 (3hr)
3 hours Zone 2. Mitochondrial density. Keep power steady, no surging on hills. Fuel with 60g carbs/hr to preserve immune function.
Duration3:20:00
TSS135
IF0.64
Blocks3
Time3:20:00
TSS135
IF0.64
Profile
Targets in % FTP
100%50%0%
0:001:40:003:20:00
Z1 10% · 20 minZ2 90% · 180 min
Intervals
3 blocksZ1
Warm-upEasy warm-up
10:0050%Z2
IntervalLong Ride Zone 2: 3 hours. Mitochondrial density. Keep power steady, no surging. Fuel with 60g carbs/hr
3:00:0065%Z1
Cool-downCool down
10:0050%What it trains
Endurance work builds aerobic durability, improves fatigue resistance, and supports longer steady rides.