2 Hour Aero Position Endurance Ride
A two hour Zone 2 ride with four 20 minute blocks in the aero position, building the comfort to hold the tuck on a long triathlon bike leg.
- Duration
- 2 h
- Effort
- 88
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, sitting up | 15 min | 45 → 65% FTP55 → 70% HRmax |
| 4 ×Repeat these steps | |||
| 2.1 | IntervalEndurance Aero position, relaxed shoulders | 20 min | 65-75% FTP65-78% HRmax |
| 2.2 | IntervalEndurance Sit up, stretch the back and neck | 4 min | 60-70% FTP65-78% HRmax |
| 3 | Cool-downRecovery Easy spin, let the legs settle | 9 min | 60 → 45% FTP68 → 55% HRmax |
About this workout
For triathletes and time trialists, aerobic fitness helps little if you cannot hold your aero position long enough to use it. Neck, lower back and hip flexors need training for that position just as the legs do. This ride combines steady Zone 2 work with four 20 minute blocks on the aero bars.
Ride the blocks at 65 to 75% of FTP with a smooth cadence of 85 to 95 rpm. Keep the head low but relaxed, the shoulders soft and the breathing steady. After each block, sit up for four minutes, stretch the back and roll the neck, then go back down. If you cannot hold 20 minutes yet, start with 10 minute blocks and add five minutes each week.
Indoors, the trainer is a safe place to build this. Outdoors, choose quiet roads with good visibility and sit up for junctions and traffic.
Tips
- Look up through your eyebrows rather than lifting the whole head.
- Practice drinking from your bottle in the aero position during the blocks.
- Stop the block early if numbness or back pain appears and check your bike fit.
Good forHalf-distance triathlonFull-distance triathlonTime trial
Season phaseBaseBuild