Workouts / Endurance
Endurance
Zone 2 Endurance (2.5h)
Steady endurance ride ~150 minutes at Zone 2 (55–75% FTP).
Duration2:30:00
TSS103
IF0.64
Blocks3
Time2:30:00
TSS103
IF0.64
Profile
Targets in % FTP
100%50%0%
0:001:15:002:30:00
Z1 5% · 8 minZ2 95% · 142 min
Intervals
3 blocksZ2
Warm-upRamp to Z2
8:0060%Z2
IntervalSteady Z2 (55–75% FTP)
2:14:0065%Z1
Cool-downSpin down
8:0055%What it trains
Endurance work builds aerobic durability, improves fatigue resistance, and supports longer steady rides.