90 min Zone 2 Steady Ride
A 90 minute steady Zone 2 ride in three 25 minute blocks with eating and drinking cues, a solid base session for the middle of the week.
- Duration
- 1 h 30 min
- Effort
- 64
- 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 Steady Zone 2, drink regularly | 25 min | 62-72% FTP65-78% HRmax |
| 3 | IntervalEndurance Eat a small snack, stay steady | 25 min | 62-72% FTP65-78% HRmax |
| 4 | IntervalEndurance Hold the same power | 25 min | 62-72% FTP65-78% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 5 min | 60 → 45% FTP68 → 55% HRmax |
About this workout
Ninety minutes is a useful step between the one hour weekday ride and a long weekend ride. The session stays in Zone 2 at 62 to 72% of FTP throughout, split into three 25 minute blocks so you have clear points to drink and eat. Nothing about the power changes between the blocks.
Warm up for ten minutes, then settle in. The first block should feel almost too easy. In the second block, take a gel, a bar or a banana, roughly 30 to 40 g of carbohydrate. By the third block the heart rate may sit a few beats higher at the same power, which is normal. If it rises far above the first block, the pace was too high or you need more fluid.
Indoors, use a fan and two bottles. Outdoors, pick a flat or gently rolling route and spin a light gear up the small rises instead of pushing.
Tips
- Start eating in the second block, before you feel hungry.
- Compare the heart rate of the first and last block to see how well you held the pace.
- Ride the rises in a lighter gear so the power stays inside Zone 2.
Good forGeneral fitnessGran fondo
Season phaseBase