Workouts / Endurance
Endurance
Zone 2 + Torque (90min)
Monday: Extended version. Aerobic maintenance with leg speed drills and torque intervals. 4x1min fast pedaling + 5x(10min Zone 2 + 5min torque @ 50-60 RPM).
Duration1:48:00
TSS74
IF0.64
Blocks6
Time1:48:00
TSS74
IF0.64
Profile
Targets in % FTP
100%50%0%
0:0054:001:48:00
Z1 27% · 29 minZ2 73% · 79 min
Intervals
6 blocksZ1
Warm-upEasy spinning warm-up
15:0050%Repeat 4×
Z2
IntervalFast Pedaling: 110+ RPM to wake up the nerves
1:0070%Z1
RecoveryEasy spin recovery
1:0050%Repeat 5×
Z2
IntervalZone 2 pace: 60-70% Max HR
10:0065%Z2
IntervalTorque: Heavy gear, 50-60 RPM. Stay seated, keep upper body still. Build strength
5:0075%Z1
Cool-downEasy cool down
10:0050%What it trains
Endurance work builds aerobic durability, improves fatigue resistance, and supports longer steady rides.