Workouts / Endurance
Endurance
Long Ride Zone 2 (4hr+)
Sunday: Week 3 overload. Longest ride of the month - 4+ hours pure Zone 2. Maximum mitochondrial stimulus.
Duration4:30:00
TSS182
IF0.64
Blocks3
Time4:30:00
TSS182
IF0.64
Profile
Targets in % FTP
100%50%0%
0:002:15:004:30:00
Z1 11% · 30 minZ2 89% · 240 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: 4+ hours pure Zone 2. Week 3 overload - longest ride of month. Mitochondrial density. Keep power steady, fuel 60g carbs/hr
4:00:0065%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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