2 Hour Progressive Endurance Ride
A two hour ride that climbs through Zone 2 in 30 minute steps and ends with 15 minutes of low tempo, building pace control on tired legs.
- Duration
- 2 h
- Effort
- 87
- 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, build gradually | 10 min | 45 → 65% FTP55 → 70% HRmax |
| 2 | IntervalEndurance Low Zone 2, very relaxed | 30 min | 56-62% FTP65-78% HRmax |
| 3 | IntervalEndurance Middle Zone 2 | 30 min | 62-68% FTP65-78% HRmax |
| 4 | IntervalEndurance Upper Zone 2, steady | 30 min | 68-75% FTP65-78% HRmax |
| 5 | IntervalTempo Low tempo, controlled breathing | 15 min | 76-80% FTP78-85% HRmax |
| 6 | Cool-downRecovery Easy spin, let the legs settle | 5 min | 60 → 45% FTP68 → 55% HRmax |
About this workout
Starting a long ride very easy and finishing it stronger is a good habit for long events, and it builds the endurance to hold power when the legs are already tired. This ride rises in three steps through Zone 2, from 56% to 75% of FTP, and closes with 15 minutes of low tempo.
Keep the first 30 minutes really easy, even if it feels slow. Each new step should feel like a small, deliberate change, not a jump. In the tempo block, breathing deepens and talking becomes harder, but you should still be in control. Eat from the first hour on so the last steps don't suffer from low fuel.
For a gentler version, leave out the tempo block and ride the third step for 45 minutes. Experienced riders can extend each step to 40 minutes.
Tips
- Load the workout to your head unit so each step change comes as a prompt.
- Hold back in the first step, because that is what makes the last one possible.
- Eat 30 to 60 g of carbohydrate in the first hour to have energy for the tempo block.
Good forGran fondoHalf-distance triathlon
Season phaseBaseBuild