Workouts / Endurance
Endurance
Zone 2 + Torque (5min)
90-120 min continuous ride. Every 15 min, do 5 min at 50-60 RPM high Zone 3. Building force & durability.
Duration1:45:00
TSS77
IF0.66
Blocks4
Time1:45:00
TSS77
IF0.66
Profile
Targets in % FTP
100%50%0%
0:0052:301:45:00
Z1 19% · 20 minZ2 57% · 60 minZ3 24% · 25 min
Intervals
4 blocksZ1
Warm-upEasy warm-up
10:0050%Repeat 5×
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
5:0080%Z1
Cool-downCool down
10:0050%What it trains
Endurance work builds aerobic durability, improves fatigue resistance, and supports longer steady rides.