45 min Upper Zone 2 Ride
A 45 minute steady ride in the upper half of Zone 2 for time-crunched riders who want aerobic work on a weekday without intervals.
- Duration
- 45 min
- Effort
- 34
- 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 | 8 min | 45 → 68% FTP55 → 72% HRmax |
| 2 | IntervalEndurance Upper Zone 2, steady and controlled | 32 min | 68-75% FTP65-78% HRmax |
| 3 | Cool-downRecovery Easy spin, let the legs settle | 5 min | 62 → 45% FTP70 → 55% HRmax |
About this workout
When a weekday ride is limited to 45 minutes, riding in the upper half of Zone 2 gives you a little more aerobic work per minute than an easy spin, while still leaving you fresh for the next interval day. The main part sits at 68 to 75% of FTP. Breathing is steady and deeper, and conversation is possible, though you would rather not give a speech.
Warm up for eight minutes, then hold the power as evenly as you can. On a smart trainer, ERG mode makes this simple. Outdoors, pick a flat road and keep the effort steady through small rises. Heart rate will drift upward a few beats over the session, which is normal as long as the power stays within the range.
If the heart rate climbs above about 78% of your maximum, drop the power to the lower edge of the range. Riders with more time can extend the steady part to 60 or 75 minutes.
Tips
- Keep the power within the range rather than chasing the top number.
- Run a fan indoors, because heat pushes the heart rate up at the same power.
- Ride this the day before or after a hard session, not in place of one.
Good forGeneral fitnessIndoor
Season phaseBaseAny time