Structured Workout Library by Tredict
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Cycling

Endurance and Zone 2 Cycling Workouts

Zone 2 and endurance cycling workouts from 30 minutes to four hours, with cadence drills, polarized easy rides and long rides with fueling plans.

14 workouts

Endurance

4 Hour Long Endurance Ride

60 min at 60-65% FTP, 2 × 60 min at 60-72% FTP, 30 min at 58-70% FTP

4 h Advanced Endurance
Endurance

75 min Zone 2 Staircase

3 × (6 min at 58-62% FTP, 6 min at 64-68% FTP, 6 min at 70-75% FTP)

1 h 15 min Beginner Endurance
Endurance

2 Hour Progressive Endurance Ride

30 min at 56-62% FTP, 30 min at 62-68% FTP, 30 min at 68-75% FTP, 15 min at 76-80% FTP

2 h Intermediate Endurance
Endurance

3 Hour Indoor Endurance Ride in Varied Blocks

5 × (10 min at 62-72% FTP, 1 min at 62-70% FTP, 4 min at 62-72% FTP, 3 min at 64-72% FTP, 7 min at 62-72% FTP, 1 min at 62-70% FTP, 4 min at 62-72% FTP)

3 h Advanced Endurance

Endurance Rides

Endurance riding at 56 to 75% of FTP, often called Zone 2, is the foundation of cycling fitness. At this intensity the heart, the slow-twitch muscle fibers and the ability of the muscles to use fat as fuel adapt over weeks and months, and you recover quickly enough to ride again the next day. Endurance rides also train the parts of cycling that intervals skip, such as sitting comfortably for hours, eating on the bike and keeping a smooth pedal stroke when the legs get tired.

Endurance work is the main content of the base phase, typically eight to twelve weeks in winter and early spring, but it stays important all year. Even in the build and race phases, easy endurance rides make up much of a well-planned week. In a polarized approach, they sit between the hard interval days and stay clearly below the first threshold.

How often you ride endurance depends on your time. Riders with five or six hours a week might do two or three endurance rides of 60 to 90 minutes. With ten hours or more, a long weekend ride of three to four hours becomes a regular fixture.

To pick a workout, start with the time you have and your level. Beginners do well with rides of 30 to 75 minutes, simple cadence drills and the Zone 2 staircase. Intermediate riders can add 90 minute steady rides and polarized easy days. Long rides of three hours and more suit experienced riders preparing for gran fondos, gravel events or long triathlons.

Questions about Endurance Rides

What is Zone 2 in cycling?

Zone 2 is the endurance zone of the common seven-zone power model, about 56 to 75% of FTP or roughly 65 to 78% of maximum heart rate. It feels easy to moderate. Breathing is a little deeper than at rest and you can still speak in full sentences. Zone systems draw the boundaries slightly differently, so treat the numbers as a guide and check them against your breathing.

How long should an endurance ride be?

Long enough to tire you a little without draining you. For beginners, 45 to 60 minutes is a good start. Intermediate riders usually ride 90 minutes to two hours, and experienced riders preparing for long events go to three or four hours. Add duration gradually, about 15 to 30 minutes per week for the long ride, and keep the power steady rather than adding intensity.

Do I need to eat on endurance rides?

For rides under 90 minutes, a normal meal beforehand and water are usually enough. For longer rides, eating on the bike keeps the power steady and helps recovery. Common guide values are 30 to 60 g of carbohydrate per hour for rides of 90 minutes to three hours and 60 to 90 g per hour for longer rides. Build up gradually so your gut can adapt.

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