90 min Indoor Endurance Ride with Position Changes
A 90 minute Zone 2 trainer ride that changes hand and body position every few minutes to stay comfortable and practice riding in the drops.
- Duration
- 1 h 30 min
- Effort
- 63
- Level
- Beginner
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target | Cadence |
|---|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 65% FTP55 → 70% HRmax | |
| 5 ×Repeat these steps | ||||
| 2.1 | IntervalEndurance Hoods, steady Zone 2 | 12 min | 62-72% FTP65-78% HRmax | |
| 2.2 | IntervalEndurance Drops, same power, long back | 2 min | 62-72% FTP65-78% HRmax | |
| 2.3 | IntervalEndurance Stand up, same power, relaxed | 1 min | 62-70% FTP65-78% HRmax | 65-75 rpm |
| 3 | Cool-downRecovery Easy spin, let the legs settle | 5 min | 60 → 45% FTP68 → 55% HRmax | |
About this workout
On a trainer you move far less than outdoors, and long indoor rides often end with sore sit bones, numb hands or a stiff neck. This session builds regular position changes into a steady endurance ride. Every 15 minutes you ride two minutes in the drops and one minute standing, all at the same Zone 2 power.
The minutes in the drops are practice for windy days and descents. Keep the back long and the elbows soft, and look ahead rather than down at the screen. For the standing minute, shift up one or two gears so the pedals have resistance, rise out of the saddle and keep the movement relaxed. Then sit back on the hoods and carry on.
It suits indoor riders at any level. Once 90 minutes feel easy, add another round or two to build toward two hours.
Tips
- Shift up before you stand so the pedals don't drop away under you.
- Use the minutes in the drops to check that your shoulders are relaxed and your elbows bent.
- Keep a towel and two bottles within reach so you don't need to stop.
Good forGeneral fitnessIndoor
Season phaseBase