Sportive Group Ride Simulation, 2 Hours
A two-hour endurance ride with short surges and a few tempo sections, practice for your first sportive or a faster group ride.
- Duration
- 2 h
- Effort
- 98
- Level
- Beginner
- 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 → 68% FTP54 → 71% HRmax |
| 2 | IntervalEndurance Steady endurance | 20 min | 62-72% FTP65-78% HRmax |
| 4 ×Repeat these steps | |||
| 3.1 | IntervalVO2max Surge, follow the wheel | 30 s | 105-120% FTP92-98% HRmax |
| 3.2 | IntervalEndurance Back to steady endurance | 4:30 min | 62-72% FTP65-78% HRmax |
| 3 ×Repeat these steps | |||
| 4.1 | IntervalTempo Faster group pace, tempo | 8 min | 76-84% FTP78-85% HRmax |
| 4.2 | IntervalEndurance Steady endurance | 7 min | 62-72% FTP65-78% HRmax |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalVO2max Surge, follow the wheel | 30 s | 105-120% FTP92-98% HRmax |
| 5.2 | IntervalEndurance Back to steady endurance | 3:30 min | 62-72% FTP65-78% HRmax |
| 6 | Cool-downRecovery Easy spin, let the legs settle | 9 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
Group rides and sportives are rarely steady. The pace rises on small hills, after corners and when someone at the front pushes on. This two hour ride prepares you for that without being a hard session. Most of the time is spent at endurance power, broken up by eight surges of 30 seconds at 105 to 120% of FTP and three tempo sections of 8 minutes.
The surges teach you to respond to changes in pace and to recover while still riding. The tempo sections copy the stretches where the group rides faster for a while. Together they build the fitness you need to stay with a group and finish the ride in good shape.
The session suits newer riders in the base and build phases who plan their first sportive or want to join faster group rides. Eat and drink every 20 to 30 minutes. Outdoors, ride the surges on short hills.
Tips
- Keep the endurance parts easy enough to chat.
- Stay seated for the surges and lift the cadence.
- Practice drinking while riding at a steady pace.
Good forGran fondoGeneral fitness
Season phaseBaseBuild