Workouts / Endurance
Endurance
Zone 2 Endurance (3.5h)
Steady endurance ride ~210 minutes at Zone 2 (55–75% FTP).
Duration3:30:00
TSS145
IF0.64
Blocks3
Time3:30:00
TSS145
IF0.64
Profile
Targets in % FTP
100%50%0%
0:001:45:003:30:00
Z1 4% · 8 minZ2 96% · 202 min
Intervals
3 blocksZ2
Warm-upRamp to Z2
8:0060%Z2
IntervalSteady Z2 (55–75% FTP)
3:14:0065%Z1
Cool-downSpin down
8:0055%What it trains
Endurance work builds aerobic durability, improves fatigue resistance, and supports longer steady rides.