Workouts / Endurance
Endurance
Zone 2 + Torque (3min)
90-120 min continuous ride. Every 15 min, do 3 min at 50-60 RPM high Zone 3. Muscular endurance & glute activation.
Duration1:50:00
TSS78
IF0.65
Blocks4
Time1:50:00
TSS78
IF0.65
Profile
Targets in % FTP
100%50%0%
0:0055:001:50:00
Z1 18% · 20 minZ2 65% · 72 minZ3 16% · 18 min
Intervals
4 blocksZ1
Warm-upEasy warm-up
10:0050%Repeat 6×
Z2
IntervalZone 2: 60-70% Max HR. Steady pace
12:0065%Z3
IntervalTorque: 50-60 RPM at high Zone 3 (Tempo). Smooth pedal strokes, glute activation
3:0080%Z1
Cool-downCool down
10:0050%What it trains
Endurance work builds aerobic durability, improves fatigue resistance, and supports longer steady rides.