Workouts / Endurance
Endurance
Zone 2 Endurance 2hr
2 hours strict Zone 2. Fat oxidation & mitochondrial signaling. Keep power steady, conversational pace.
Duration2:20:00
TSS93
IF0.63
Blocks3
Time2:20:00
TSS93
IF0.63
Profile
Targets in % FTP
100%50%0%
0:001:10:002:20:00
Z1 14% · 20 minZ2 86% · 120 min
Intervals
3 blocksZ1
Warm-upEasy warm-up
10:0050%Z2
IntervalStrict Zone 2: 60-70% Max HR. Fat oxidation. Optional: Fasted (water/black coffee only)
2:00:0065%Z1
Cool-downCool down
10:0050%What it trains
Endurance work builds aerobic durability, improves fatigue resistance, and supports longer steady rides.