Workouts
Workout
Training focus · Zone 2–3 · 56–80% FTP
Endurance cycling workouts
The miles that build the engine.
Endurance workouts are the foundation layer of cycling fitness: steady riding mostly in Zone 2 with stretches of tempo, designed to build aerobic durability and fatigue resistance. This is the training that lets you ride longer, recover faster, and absorb harder sessions.
184
free sessions
20–270
minutes
56–80%
of FTP
Free to ride No account needed to start Works with Bluetooth smart trainers ERG mode holds the watts
Start here
Three ways in
Don’t scroll all 184 sessions on day one. Pick the one that fits the time you have, press start, and the trainer does the pacing.
The way in
20 Mins Sprint Into The Effort
Shortest session in the set. Ride it today.
20
min
0.55
intensity
The staple
50 Mins Lead Out Efforts Into Full Sprints!
The session you will come back to every week.
50
min
0.55
intensity
The long haul
Long Ride Zone 2 (4hr+)
Block out the time. This one builds depth.
270
min
0.63
intensity
Why it works
The physiology, briefly
On the trainer, endurance work benefits from structure — subtle target changes, cadence variation, and short tempo surges keep a 60–120 minute indoor ride engaging instead of monotonous.
Every session below is free. Pick a duration that fits your day, set your FTP, and let ERG mode hold the targets while you settle in.
How to run it
Steady, unhurried work. Pleasantly tired at the end — never wrecked.
- 01Pick the longest session your day actually allows.
- 02Give it ten minutes before judging the effort; endurance pace settles in.
- 03Use the built-in tempo surges to keep longer rides engaging.
- 04Eat on anything over 90 minutes. Indoor rides burn real fuel.
The full set
All 184 endurance sessions
Under 40 minutes
30 sessionsInterval
20 Mins Sprint Into The Effort
A 20-minute workout with short intense sprints into longer endurance efforts to get you over climbs and pushing on again.
20 minIF 0.55
sprint
endurance
climbing
+4 more
Basics
Beginner Training Session | 20-Minute Indoor Cycling Workout
An easy 20-minute beginner session based on perceived effort, gradually building intensity from 2/10 up to a peak of 8/10.
20 minIF 0.49
beginner
RPE
20 minutes
+3 more
HIIT
Spicy Maximum Minute Efforts!
A short and spicy bike training session to increase sprinting endurance, featuring hard efforts and minimal rest periods for maximum fitness gains.
20 minIF 0.55
sprint
endurance
hiit
+4 more
Basics
Warm Up Right!
A structured warm-up to prepare your body for a cycling workout, based on best practices. This helps with performance, recovery, and makes training easier.
20 minIF 0.58
Warm Up
GCN
Pre-workout
+2 more
HIIT
Calorie Burning Cycling Workout
The "Micro Wave" workout on Zwift, specifically designed to burn calories and boost your aerobic engine in under 20 minutes.
21 minIF 0.87
HIIT
Zwift
Wahoo
+5 more
HIIT
30 Second Sprint Intervals
This 25-minute session focuses on 30-second all-out sprints with 3 minutes of recovery to improve sprint power and recovery ability.
24 minIF 0.69
sprint
HIIT
power
+3 more
HIIT
25 Minute Cycling Session | Don't Get Dropped!
A tough 25-minute session to help you hold a wheel in a bike race or develop your aerobic power. This session comes without music so you can train to your own tunes.
25 minIF 0.53
Aerobic
Sprint
Threshold
+4 more
HIIT
25 Minute Cycling Session | Don't Get Dropped!
A tough session to help you hold a wheel in a bike race or develop your aerobic power. A great workout in just 25 minutes.
25 minIF 0.71
Aerobic Power
Sprint
Threshold
+3 more
HIIT
Quick & Sharp Sprinting Efforts
A short but powerful 25-minute high-intensity workout focused on sharp, maximal sprinting efforts with ample recovery.
25 minIF 0.59
sprint
hiit
anaerobic
+4 more
Endurance
Take It Easy! | 25 Minute Indoor Cycling Workout
A 25-minute easy pedaling session that builds fitness without getting your heart rate too high. Not too easy but not too hard, this is the perfect workout for when you don't want to sweat too much!
25 minIF 0.82
endurance
GCN
indoor cycling
+3 more
HIIT
10 On 20 Off Max Sprints
These 10 second on 20 second off sprints will help you improve your power and sprinting.
26 minIF 0.45
Sprints
HIIT
Power
+3 more
Basics
Rønnestad 30/15s - 1 Sets
Classic 30/15 intervals. 1 sets of 10 repetitions. Great for VO2 Max.
28 minIF 0.49
VO2 Max
Intervals
30/15
HIIT
30 Minutes Of Threshold Power!
A brutal threshold power session, focussing on building endurance, followed by a huge sprint.
30 minIF 0.60
threshold
endurance
sprint
+4 more
HIIT
90 On 30 Off Intervals | 30 Mins HIIT Cycling Workout
Two blocks of 90 seconds on at 8/10 RPE and 30 seconds off at 1/10 RPE, building towards a final 2-minute push.
30 minIF 0.52
HIIT
Intervals
Aerobic Power
+3 more
Endurance
Ollie’s Zone 2 Tour Des Stations Training
Work on the upper and lower ends of zone 2 with four blocks of four-minute efforts. The intensity does not exceed 6/10 RPE.
30 minIF 0.66
Zone 2
Endurance
GCN
+3 more
Endurance
Sweet Spot Endurance Training
Build your endurance with this 30 minute interval training session that alternates between mid-intensity and mid-to-high intensity efforts, with a couple of sprints included at the end.
30 minIF 0.52
sweet spot
endurance
interval
+3 more
HIIT
30 Minute Indoor Cycling HIIT Sprint Session
This session is 30 mins of sprinting mayhem, with efforts in the saddle and out of the saddle. Lots of short sharp efforts to keep you on your toes and build that top-end power for attacks or short, sharp climbs out on the bike.
33 minIF 0.79
sprint
HIIT
power
+3 more
HIIT
Over/Under Threshold Efforts
A 35-minute HIIT workout featuring two sets of over/under intervals. Each set consists of four 90-second 'over' efforts alternating with 90-second 'under' efforts to replicate race conditions and improve endurance.
35 minIF 0.60
Over Under
Threshold
HIIT
+4 more
TimeTrial
Tough Time Trial Efforts
A 35-minute workout for endurance riders featuring two 10-minute time trial efforts at 8/10 intensity.
35 minIF 0.60
Time Trial
Endurance
GCN
+3 more
HIIT
HIIT Blaster 1: Tabata
High intensity interval training focusing on Tabata.
36 minIF 0.52
HIIT
Anaerobic
Tabata
HIIT
HIIT Blaster 10: Micro-bursts
High intensity interval training focusing on Micro-bursts.
36 minIF 0.52
HIIT
Anaerobic
Micro-bursts
HIIT
HIIT Blaster 2: Micro-bursts
High intensity interval training focusing on Micro-bursts.
36 minIF 0.52
HIIT
Anaerobic
Micro-bursts
HIIT
HIIT Blaster 3: Pyramid
High intensity interval training focusing on Pyramid.
36 minIF 0.52
HIIT
Anaerobic
Pyramid
HIIT
HIIT Blaster 4: VO2 Max
High intensity interval training focusing on VO2 Max.
36 minIF 0.52
HIIT
Anaerobic
VO2 Max
HIIT
HIIT Blaster 5: Tabata
High intensity interval training focusing on Tabata.
36 minIF 0.52
HIIT
Anaerobic
Tabata
HIIT
HIIT Blaster 6: Micro-bursts
High intensity interval training focusing on Micro-bursts.
36 minIF 0.52
HIIT
Anaerobic
Micro-bursts
HIIT
HIIT Blaster 7: Pyramid
High intensity interval training focusing on Pyramid.
36 minIF 0.52
HIIT
Anaerobic
Pyramid
HIIT
HIIT Blaster 8: VO2 Max
High intensity interval training focusing on VO2 Max.
36 minIF 0.52
HIIT
Anaerobic
VO2 Max
HIIT
HIIT Blaster 9: Tabata
High intensity interval training focusing on Tabata.
36 minIF 0.52
HIIT
Anaerobic
Tabata
Basics
Form Sprints 6×10 Seconds – Seated Technique
Six 10-second seated sprints at 150% FTP focusing on form over fury. Builds sprint mechanics safely on the trainer with full recoveries.
38 minIF 0.52
Sprints
Technique
Form
40 to 70 minutes
69 sessionsInterval
40 Minute Aerobic Efforts With Max Sprints
This session is a mixture of aerobic efforts and sprints and should really help your riding - whether you're looking to just get fitter on the bike or develop that race winning kick!
40 minIF 0.75
Aerobic
Sprint
Threshold
+3 more
Interval
40 Minute Aerobic Efforts With Max Sprints
This session is a mixture of aerobic efforts and sprints and should really help your riding - whether you're looking to just get fitter on the bike or develop that race winning kick!
40 minIF 0.67
Aerobic
Sprints
Threshold
+3 more
HIIT
40 Minute HIIT Workout | Boost Your Climbing Power
A 40-minute indoor cycling session designed to simulate long gradients and boost climbing endurance, featuring four blocks of ramping intensity.
40 minIF 0.82
HIIT
Climbing
Ramp
+3 more
Basics
Basic Foundation 1
Steady state foundation ride with some tempo efforts.
40 minIF 0.69
Tempo
Foundation
Endurance
Recovery Spin
Active recovery ride. Keep the chain tight but minimal effort.
40 minIF 0.48
Recovery
Easy
Basics
Rønnestad 30/15s - 2 Sets
Classic 30/15 intervals. 2 sets of 10 repetitions. Great for VO2 Max.
40 minIF 0.49
VO2 Max
Intervals
30/15
Interval
40 Minute Sweet Spot Indoor Cycling Session
Sweet spot training is a really effective way of building power and lactate resilience, a great way to get fit fast!
41 minIF 0.70
sweet spot
gcn
indoor cycling
+4 more
Basics
Threshold Opener 1
Modern opener session with short threshold efforts to prime the system without heavy fatigue.
41 minIF 0.57
Threshold
Opener
Basics
Basic Foundation 2
Steady state foundation ride with some tempo efforts.
42 minIF 0.70
Tempo
Foundation
Basics
Basic Foundation 3
Steady state foundation ride with some tempo efforts.
44 minIF 0.71
Tempo
Foundation
Basics
Smooth Circles – Pedaling Economy Drills
Four 5-minute focus blocks at 65% FTP working on complete pedal strokes: scrape the mud, lift the knee, quiet hips. The invisible skill behind efficient riding.
44 minIF 0.54
Technique
Drills
Efficiency
Basics
Threshold Opener 2
Modern opener session with short threshold efforts to prime the system without heavy fatigue.
44 minIF 0.59
Threshold
Opener
Interval
45 Minute Cycling Training Session | Sandwich MAX efforts
45 minutes in length with a mixed variety of aerobic threshold efforts and short intervals at high intensity - this is going to get your heart pumping!
45 minIF 0.58
HIIT
Aerobic
High Intensity
+3 more
HIIT
45 Minute Sandwich MAX efforts
A tough 45-minute session with a mixed variety of aerobic threshold efforts and short intervals at high intensity, designed to get your heart pumping.
45 minIF 0.58
Intervals
Aerobic
Threshold
+3 more
HIIT
Anaerobic Capacity 8×1 Minute
Eight 1-minute efforts at 125% FTP on short rest. A focused dose of anaerobic work that extends how long you can ride far above threshold.
46 minIF 0.54
Anaerobic
Capacity
Intervals
HIIT
Attack Repeats 6×1 Minute
Six 1-minute attacks at 130% FTP with three minutes between. Simulates repeated race-winning moves and builds the anaerobic engine that launches them.
46 minIF 0.54
Attacks
Anaerobic
Race Prep
Basics
Basic Foundation 4
Steady state foundation ride with some tempo efforts.
46 minIF 0.72
Tempo
Foundation
HIIT
Tabata Intervals – 2×8 of 20/10
Two Tabata sets: eight 20-seconds-on / 10-seconds-off efforts at 170% FTP. The famous four-minute protocol that hammers anaerobic capacity and VO2 max together.
46 minIF 0.52
Tabata
Anaerobic
HIIT
+1 more
Basics
Threshold Opener 3
Modern opener session with short threshold efforts to prime the system without heavy fatigue.
47 minIF 0.60
Threshold
Opener
Basics
Basic Foundation 5
Steady state foundation ride with some tempo efforts.
48 minIF 0.73
Tempo
Foundation
Basics
High-Cadence Intervals 6×3 Minutes
Six 3-minute blocks at 70% FTP holding 100–110 rpm. Develops neuromuscular coordination and pedaling economy — free speed with no fitness cost.
48 minIF 0.54
Cadence
Drills
Efficiency
+1 more
HIIT
Hank’s HARDEST Training Session!
An incredibly tough HIIT session with 26 minutes at or above 9/10 intensity, designed to build high intensity endurance on the bike.
49 minIF 0.65
HIIT
Interval
Endurance
+3 more
Interval
50 Mins Lead Out Efforts Into Full Sprints!
Sprinting is a key part to cycle racing, but the lead out to the finish is just as important! This is a session to help you build power for both.
50 minIF 0.55
Sprint
Lead Out
Power
+5 more
Basics
Basic Foundation 6
Steady state foundation ride with some tempo efforts.
50 minIF 0.74
Tempo
Foundation
Basics
Threshold Opener 4
Modern opener session with short threshold efforts to prime the system without heavy fatigue.
50 minIF 0.61
Threshold
Opener
Interval
50 Mins Aerobic Efforts - Drop Ollie Like A Boss!
This session works on your aerobic base with sweetspot efforts, then transitions to minute-long power intervals to build top-end fitness.
51 minIF 0.78
Aerobic
Sweetspot
Power
+3 more
Interval
50 Mins Aerobic Efforts - Drop Ollie Like A Boss!
A session to work on your aerobic base with sweetspot efforts, then finishing with minute-long power intervals to boost your fitness.
51 minIF 0.82
Aerobic
Sweetspot
Threshold
+3 more
HIIT
30/30s – 2 Sets of 10 (Anaerobic Repeaters)
Two sets of ten 30-on/30-off repeats at 125% FTP. Develops anaerobic capacity and repeated-effort tolerance for criteriums and punchy terrain.
52 minIF 0.52
30/30
Anaerobic
VO2 Max
Basics
Basic Foundation 7
Steady state foundation ride with some tempo efforts.
52 minIF 0.75
Tempo
Foundation
Basics
Cadence Pyramid – 60 to 110 rpm Drills
Step cadence from 60 up to 110 rpm and back down, all at easy endurance power. A technique session that smooths your pedal stroke across every situation.
52 minIF 0.58
Cadence
Pyramid
Technique
Basics
Rønnestad 30/15s - 3 Sets
Classic 30/15 intervals. 3 sets of 10 repetitions. Great for VO2 Max.
53 minIF 0.49
VO2 Max
Intervals
30/15
Basics
Threshold Opener 5
Modern opener session with short threshold efforts to prime the system without heavy fatigue.
53 minIF 0.63
Threshold
Opener
Basics
Basic Foundation 8
Steady state foundation ride with some tempo efforts.
54 minIF 0.76
Tempo
Foundation
Interval
55 Minute Cycling Training Ramp Session
This session is a longer session going through the gears from long tempo efforts all the way to flat out sprints. This will really help build endurance and power as well as fatigue resistance.
55 minIF 0.82
Ramp
Endurance
Power
+5 more
Interval
55 Minute Cycling Training Ramp Session
A longer session going through the gears from long tempo efforts all the way to flat out sprints. This will really help build endurance and power as well as fatigue resistance.
55 minIF 0.82
Ramp
Endurance
Power
+4 more
Basics
Basic Foundation 9
Steady state foundation ride with some tempo efforts.
56 minIF 0.77
Tempo
Foundation
Basics
Sweet Spot Builder 1 – 3×8m
Progressive sweet spot session to build muscular endurance with modern 88–94% FTP targets.
57 minIF 0.61
Sweet Spot
Endurance
Muscular Endurance
Basics
Basic Foundation 10
Steady state foundation ride with some tempo efforts.
58 minIF 0.78
Tempo
Foundation
Basics
Sweet Spot 2×15 – 60 Minute FTP Builder
A one-hour indoor cycling workout with two 15-minute sweet spot intervals at 88–93% FTP. The best-value session for building FTP and muscular endurance when training time is limited.
58 minIF 0.67
Sweet Spot
FTP
Muscular Endurance
+1 more
Basics
Sweet Spot Builder 4 – 2×15m
Progressive sweet spot session to build muscular endurance with modern 88–94% FTP targets.
58 minIF 0.67
Sweet Spot
Endurance
Muscular Endurance
Interval
60 Mins Progressive Intervals - Steps To Glory!
This session comprises of three twelve-minute intervals which get progressively harder, and finishes with a minute as hard as you can!
60 minIF 0.52
Progressive
Intervals
Endurance
+4 more
Interval
60 Mins Progressive Intervals - Steps To Glory!
This session comprises of three twelve-minute intervals which get progressively harder, and finishes with a minute as hard as you can!
60 minIF 0.83
Progressive
Intervals
Endurance
+3 more
Basics
Basic Foundation 11
Steady state foundation ride with some tempo efforts.
60 minIF 0.79
Tempo
Foundation
Endurance
Endurance Base 1 – 60m
Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.
60 minIF 0.61
Zone 2
Base
Durability
Endurance
Endurance Ride 1 (1.0h)
Zone 2 endurance builder. Keep it steady.
60 minIF 0.59
Endurance
Zone 2
Long Ride
HIIT
Reverse Steps
A long high intensity interval workout centered around three 15-minute efforts which step down in intensity. Designed to improve endurance and build fatigue resistance.
60 minIF 0.65
HIIT
Endurance
Fatigue Resistance
+3 more
Basics
Sweet Spot Surprise
A classic sweet spot workout to build muscular endurance. 3x10 minutes at 88-93% FTP.
60 minIF 0.63
Sweet Spot
Endurance
Endurance
Zone 2 Endurance (1h)
Steady endurance ride ~60 minutes at Zone 2 (55–75% FTP).
60 minIF 0.63
endurance
z2
aerobic
Endurance
Zone 2 Foundation Ride – 60 Minutes
A one-hour Zone 2 endurance ride at 65% FTP. The foundational aerobic session behind every good training plan — mitochondrial development without fatigue cost.
60 minIF 0.61
Zone 2
Base
Aerobic
+1 more
HIIT
VO2 Max 6×3 – Short Sharp Aerobic Hits
Six 3-minute repeats at 115% FTP. Shorter intervals let you ride harder, accumulating high-quality minutes near VO2 max with less mental strain.
61 minIF 0.58
VO2 Max
Aerobic Power
HIIT
+1 more
Basics
Basic Foundation 12
Steady state foundation ride with some tempo efforts.
62 minIF 0.80
Tempo
Foundation
Basics
Sweet Spot Builder 2 – 3×10m
Progressive sweet spot session to build muscular endurance with modern 88–94% FTP targets.
63 minIF 0.63
Sweet Spot
Endurance
Muscular Endurance
Basics
Basic Foundation 13
Steady state foundation ride with some tempo efforts.
64 minIF 0.81
Tempo
Foundation
HIIT
VO2 3×8 – Sustained High-Aerobic Intervals
Three 8-minute intervals at 106% FTP, sitting between threshold and classic VO2 work. Excellent aerobic overload with slightly friendlier intensity.
64 minIF 0.63
VO2 Max
Aerobic Power
HIIT
+1 more
Interval
30/30 Repeaters 3 Sets
30 seconds very hard, 30 seconds float. High glycolytic/anaerobic demand with VO2 benefits.
65 minIF 0.52
30/30
Anaerobic
VO2 Max
Strength
Seated Climbing Repeats 3×10
Three 10-minute seated climbing efforts at 85% FTP and 65–70 rpm. Simulates long alpine gradients and builds sustained climbing rhythm.
65 minIF 0.61
Climbing
Seated
Endurance
Interval
Sweet Spot 2x15min
2 intervals of 15 minutes at 88-92% FTP. Aerobic ceiling & lactate clearance. Cadence 85-95 RPM.
65 minIF 0.63
Sweet Spot
SST
Base
+1 more
Interval
Threshold 2x15min
2 intervals of 15 minutes at 96-100% FTP. Preparing for build phase. Aerobic power.
65 minIF 0.66
Threshold
Base
Aerobic Power
HIIT
VO2 Max 4×5 – Extended Aerobic Power
Four 5-minute efforts at 110% FTP. The longer VO2 format that maximizes time at high oxygen uptake for experienced interval-trained riders.
65 minIF 0.60
VO2 Max
Aerobic Power
HIIT
+1 more
HIIT
VO2 Max 5×4 – Aerobic Power Intervals
Five 4-minute intervals at 112% FTP with equal rest. A cornerstone VO2 max workout that raises your aerobic ceiling — the limit everything else sits under.
65 minIF 0.59
VO2 Max
Aerobic Power
HIIT
+1 more
Basics
Basic Foundation 14
Steady state foundation ride with some tempo efforts.
66 minIF 0.82
Tempo
Foundation
Basics
Basic Foundation 15
Steady state foundation ride with some tempo efforts.
68 minIF 0.83
Tempo
Foundation
Basics
Sweet Spot 2×20 – Classic Base Intervals
The staple 2×20 at sweet spot: 40 minutes of quality work at 88–93% FTP. A proven protocol for raising FTP during base and early build training.
68 minIF 0.69
Sweet Spot
FTP
Muscular Endurance
+1 more
Basics
Sweet Spot Builder 5 – 2×20m
Progressive sweet spot session to build muscular endurance with modern 88–94% FTP targets.
68 minIF 0.69
Sweet Spot
Endurance
Muscular Endurance
Basics
Low-Cadence Tempo 3×12 – Torque Endurance
Three 12-minute tempo efforts at 82% FTP ridden at 60–65 rpm. Builds pedaling torque and climbing-specific strength without high-intensity stress.
69 minIF 0.62
Tempo
Low Cadence
Climbing
+1 more
Basics
Sweet Spot 3×12 – Entry Sweet Spot Intervals
A friendly introduction to sweet spot training: three 12-minute efforts at 88–93% FTP with full recoveries. Perfect first step after finishing an FTP test.
69 minIF 0.65
Sweet Spot
FTP
Muscular Endurance
+1 more
Basics
Sweet Spot Builder 3 – 3×12m
Progressive sweet spot session to build muscular endurance with modern 88–94% FTP targets.
69 minIF 0.65
Sweet Spot
Endurance
Muscular Endurance
Basics
Sweet Spot Bursts 3×12 – Surge Training
Sweet spot intervals with a 15-second surge every three minutes, teaching your body to recover from attacks while riding at 90% FTP — exactly what road racing demands.
69 minIF 0.56
Sweet Spot
Surges
Race Prep
+1 more
Basics
Tempo 2×20 – Aerobic Strength Intervals
Two 20-minute tempo blocks at 82% FTP. The bridge between endurance and sweet spot: meaningful aerobic stress you can absorb several times a week.
70 minIF 0.65
Tempo
Zone 3
Aerobic
Over 70 minutes
85 sessionsEndurance
Endurance Ride 2 (1.2h)
Zone 2 endurance builder. Keep it steady.
72 minIF 0.60
Endurance
Zone 2
Long Ride
Basics
4x8m Threshold/VO2
The gold standard for increasing FTP and VO2 Max. 4 intervals of 8 minutes.
73 minIF 0.63
Threshold
VO2 Max
Long Intervals
Endurance
Endurance Base 2 – 75m
Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.
75 minIF 0.62
Zone 2
Base
Durability
Interval
Sweet Spot 2x20min
2 intervals of 20 minutes at 88-92% FTP. Aerobic ceiling & lactate clearance. Cadence 85-95 RPM.
75 minIF 0.66
Sweet Spot
SST
Base
+1 more
Endurance
Zone 2 + Cadence Drills – 75 Minutes
A 75-minute Zone 2 ride with structured high-cadence blocks at 95–105 rpm. Combines aerobic base with pedaling efficiency for smoother, cheaper watts.
75 minIF 0.58
Zone 2
Cadence
Drills
+1 more
Endurance
Zone 2 Endurance Ride – 75 Minutes
Seventy-five steady minutes in Zone 2. Builds aerobic enzymes, fat oxidation, and capillary density — the quiet engine work that makes hard days count.
75 minIF 0.62
Zone 2
Base
Aerobic
+1 more
Basics
Sweet Spot 3×15 – Muscular Endurance Session
Three 15-minute sweet spot intervals for riders progressing beyond 2×15. Builds the aerobic engine and fatigue resistance for long climbs and fast group rides.
78 minIF 0.67
Sweet Spot
FTP
Muscular Endurance
+1 more
Basics
Tempo 3×15 – Steady State Builder
Three 15-minute tempo intervals at 83% FTP. Time-efficient aerobic development for riders stepping up from pure Zone 2 riding.
78 minIF 0.64
Tempo
Zone 3
Base
Interval
30/30 Repeaters 4 Sets
30 seconds very hard, 30 seconds float. High glycolytic/anaerobic demand with VO2 benefits.
80 minIF 0.52
30/30
Anaerobic
VO2 Max
Endurance
Endurance + Tempo Finish 10m
Zone 2 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.
80 minIF 0.64
Zone 2
Tempo Finish
Endurance
Endurance Foundation
Steady Zone 2 ride to build aerobic base.
80 minIF 0.61
Endurance
Zone 2
Endurance
Endurance + Tempo Finish 12m
Zone 2 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.
82 minIF 0.64
Zone 2
Tempo Finish
Basics
Sustained Tempo – 60 Minutes Continuous
A full hour of continuous riding at 80% FTP. Old-school aerobic strength: one long, unbroken effort that builds deep steady-state fitness and mental focus.
82 minIF 0.72
Tempo
Sustained
Mental Toughness
Basics
Sweet Spot Peak 2×25 – Block Capstone
Two 25-minute sweet spot efforts: the capstone workout that ends a sweet spot progression before moving to threshold work. Fifty minutes of quality at 89% FTP.
82 minIF 0.70
Sweet Spot
Capstone
FTP
Endurance
Endurance + Tempo Finish 14m
Zone 2 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.
84 minIF 0.65
Zone 2
Tempo Finish
Endurance
Endurance Ride 3 (1.4h)
Zone 2 endurance builder. Keep it steady.
84 minIF 0.61
Endurance
Zone 2
Long Ride
Basics
Over/Unders 3x12m
Lactate clearance workout. Alternating between slightly above and slightly below FTP.
84 minIF 0.54
Threshold
Sweet Spot
Over/Under
Interval
Sweet Spot 3x15min
3 intervals of 15 minutes at 88-92% FTP. Building aerobic power. Cadence 85-95 RPM.
85 minIF 0.63
Sweet Spot
SST
Base
+1 more
Endurance
Tempo Continuous 60min
Thursday Option A: 60 minutes continuous Tempo at 76-85% FTP (Zone 3). No breaks. Lactate clearance. For when feeling fresh.
85 minIF 0.71
Tempo
Zone 3
Lactate Clearance
+2 more
Endurance
Endurance + Tempo Finish 16m
Zone 2 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.
86 minIF 0.65
Zone 2
Tempo Finish
Endurance
Endurance + Tempo Finish 18m
Zone 2 ride finishing with controlled tempo, mimicking fatigue resistance demands of real rides.
88 minIF 0.65
Zone 2
Tempo Finish
Endurance
Endurance Base 3 – 90m
Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.
90 minIF 0.62
Zone 2
Base
Durability
Endurance
Negative Split Endurance – 90 Minutes
A 90-minute endurance ride that builds from 60% to 72% FTP in three stages. Teaches the negative-split pacing that makes long events feel controlled instead of desperate.
90 minIF 0.63
Zone 2
Pacing
Progressive
Basics
Tempo Sandwich – 90 Minute Endurance/Tempo Mix
Endurance riding wrapped around a 30-minute tempo core. A 90-minute session that adds aerbic quality to base volume without demanding recovery days.
90 minIF 0.68
Tempo
Zone 2
Mixed
Endurance
Zone 2 Base Miles – 90 Minutes
The classic 90-minute Zone 2 trainer ride. Long enough for real base adaptation, short enough to recover from and repeat all week.
90 minIF 0.62
Zone 2
Base
Aerobic
+1 more
Endurance
Zone 2 with Neuromuscular Bursts – 90 Minutes
Ninety minutes of Zone 2 sprinkled with six 8-second maximal bursts. Keeps fast-twitch fibers awake during base training without meaningful fatigue cost.
90 minIF 0.58
Zone 2
Bursts
Neuromuscular
+1 more
Basics
Sweet Spot 3×20 – Big Engine Builder
One hour of accumulated sweet spot time across three 20-minute intervals. A demanding aerobic session for experienced riders targeting century rides and stage events.
93 minIF 0.69
Sweet Spot
FTP
Muscular Endurance
+1 more
Endurance
Zone 2 + Torque (60min)
Monday: Aerobic maintenance with leg speed drills and torque intervals. Flush out Sunday fatigue while building muscular force. 4x1min fast pedaling + 4x(10min Zone 2 + 5min torque @ 50-60 RPM).
93 minIF 0.57
Zone 2
Torque
Leg Speed
+2 more
Interval
30/30 Repeaters 5 Sets
30 seconds very hard, 30 seconds float. High glycolytic/anaerobic demand with VO2 benefits.
95 minIF 0.52
30/30
Anaerobic
VO2 Max
Basics
Threshold Builder
2x20 minutes at Threshold. The gold standard for FTP improvement.
95 minIF 0.67
Threshold
FTP
Endurance
Endurance Ride 4 (1.6h)
Zone 2 endurance builder. Keep it steady.
96 minIF 0.61
Endurance
Zone 2
Long Ride
Basics
Sweet Spot 4×15 – Extended Sweet Spot Set
Four 15-minute sweet spot repeats totaling an hour of work. Ideal mid-week volume session on the smart trainer during a base or build block.
98 minIF 0.67
Sweet Spot
FTP
Muscular Endurance
+1 more
Interval
Sweet Spot 3x20min
3 intervals of 20 minutes at 88-92% FTP. Peak aerobic stimulus. Cadence 85-95 RPM.
100 minIF 0.66
Sweet Spot
SST
Base
+1 more
Basics
Sweet Spot 5×12 – Time-in-Zone Stacker
Five 12-minute sweet spot intervals that stack a full hour of quality work with short mental chunks. Great for riders who find long intervals daunting.
103 minIF 0.65
Sweet Spot
FTP
Muscular Endurance
+1 more
Endurance
Endurance + 3×10 Tempo – 105 Minutes
A 105-minute aerobic session weaving three 10-minute tempo blocks into Zone 2 riding. More stimulating than steady Z2, still fully recoverable.
105 minIF 0.64
Zone 2
Tempo
Base
Endurance
Endurance Base 4 – 105m
Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.
105 minIF 0.63
Zone 2
Base
Durability
Endurance
Zone 2 + Torque (5min)
90-120 min continuous ride. Every 15 min, do 5 min at 50-60 RPM high Zone 3. Building force & durability.
105 minIF 0.59
Zone 2
Torque
Muscular Endurance
+1 more
Endurance
Zone 2 Aerobic Builder – 105 Minutes
An extended Zone 2 session at 65% FTP for riders building weekly volume. Ideal midweek aerobic support between interval days.
105 minIF 0.63
Zone 2
Base
Aerobic
+1 more
Endurance
Endurance Ride 5 (1.8h)
Zone 2 endurance builder. Keep it steady.
108 minIF 0.62
Endurance
Zone 2
Long Ride
Endurance
Zone 2 + Torque (90min)
Monday: Extended version. Aerobic maintenance with leg speed drills and torque intervals. 4x1min fast pedaling + 5x(10min Zone 2 + 5min torque @ 50-60 RPM).
108 minIF 0.57
Zone 2
Torque
Leg Speed
+2 more
Interval
30/30 Repeaters 6 Sets
30 seconds very hard, 30 seconds float. High glycolytic/anaerobic demand with VO2 benefits.
110 minIF 0.52
30/30
Anaerobic
VO2 Max
Basics
Tempo Staircase 3×(6/8/10m)
Tempo staircase session that gradually lengthens efforts while staying below threshold.
110 minIF 0.66
Tempo
Sub-threshold
Endurance
Zone 2 + Torque (3min)
90-120 min continuous ride. Every 15 min, do 3 min at 50-60 RPM high Zone 3. Muscular endurance & glute activation.
110 minIF 0.58
Zone 2
Torque
Muscular Endurance
+1 more
Endurance
Zone 2 Endurance 90min
1.5 hours strict Zone 2. Fat oxidation & mitochondrial signaling. Keep power steady, conversational pace.
110 minIF 0.62
Zone 2
Endurance
Fat Oxidation
+1 more
Basics
Sweet Spot 4×20 – Century Prep Intervals
Eighty minutes of sweet spot work in four 20-minute blocks. A key session for gran fondo and century preparation when you need serious time-in-zone.
118 minIF 0.69
Sweet Spot
FTP
Muscular Endurance
+1 more
Endurance
Endurance Base 5 – 120m
Steady Zone 2 ride aligned with durability research: mostly low intensity with small fluctuations.
120 minIF 0.63
Zone 2
Base
Durability
Endurance
Endurance Ride 6 (2.0h)
Zone 2 endurance builder. Keep it steady.
120 minIF 0.62
Endurance
Zone 2
Long Ride
Endurance
Gran Fondo Preparation – 2 Hour Dress Rehearsal
A two-hour fondo rehearsal with endurance riding, two sustained climbing blocks, and a strong finish. Practice pacing and fueling exactly as you will on event day.
120 minIF 0.70
Gran Fondo
Century
Event Prep
Endurance
Recovery Endurance 2h
Low-intensity endurance ride designed for aerobic durability. Keep the effort conversational and avoid drifting into tempo.
120 minIF 0.55
Endurance
Zone 2
Low Intensity
+3 more
Endurance
Two Hour Endurance with Tempo Bursts
A two-hour endurance ride with a 10-second seated burst every 15 minutes. Mimics real-road variability and keeps long trainer rides mentally alive.
120 minIF 0.60
Zone 2
Bursts
Long Ride
Endurance
Zone 2 Endurance (2h)
Steady endurance ride ~120 minutes at Zone 2 (55–75% FTP).
120 minIF 0.64
endurance
z2
aerobic
Endurance
Zone 2 Long Ride – 2 Hours
Two hours of disciplined Zone 2 riding. The indoor long-ride staple for winter base training and event preparation.
120 minIF 0.63
Zone 2
Base
Aerobic
+1 more
Endurance
Fatigue Resistance Ride – Z2 + Sweet Spot Finish
One hundred minutes of Zone 2 capped with a 15-minute sweet spot effort on tired legs. Trains durability — the ability to produce power late in long rides, a top predictor of race performance.
125 minIF 0.65
Durability
Zone 2
Sweet Spot
+1 more
Endurance
Endurance Ride 7 (2.2h)
Zone 2 endurance builder. Keep it steady.
132 minIF 0.62
Endurance
Zone 2
Long Ride
Endurance
Low Intensity Endurance 2h15
Low-intensity endurance ride designed for aerobic durability. Keep the effort conversational and avoid drifting into tempo.
135 minIF 0.59
Endurance
Zone 2
Low Intensity
+2 more
Endurance
Zone 2 Volume Ride – 2h15
A 2¼-hour aerobic endurance ride for the big-base phase. Bring entertainment, bottles, and patience — this is where durability is made.
135 minIF 0.63
Zone 2
Base
Aerobic
+1 more
Endurance
Zone 2 Endurance 2hr
2 hours strict Zone 2. Fat oxidation & mitochondrial signaling. Keep power steady, conversational pace.
140 minIF 0.63
Zone 2
Endurance
Fat Oxidation
+1 more
Endurance
Endurance Ride 8 (2.4h)
Zone 2 endurance builder. Keep it steady.
144 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Long Ride Zone 2 (2hr)
Sunday: Recovery week. Shortened to 2 hours. Still pure Zone 2 for mitochondrial benefits.
150 minIF 0.62
Long Ride
Zone 2
Mitochondrial
+3 more
Endurance
Low Intensity Endurance 2h30
Low-intensity endurance ride designed for aerobic durability. Keep the effort conversational and avoid drifting into tempo.
150 minIF 0.60
Endurance
Zone 2
Low Intensity
+2 more
Endurance
Zone 2 Depth Ride – 2h30
Two and a half hours at 65% FTP. Serious aerobic volume for gran fondo, century, and stage-race preparation.
150 minIF 0.63
Zone 2
Base
Aerobic
+1 more
Endurance
Zone 2 Endurance (2.5h)
Steady endurance ride ~150 minutes at Zone 2 (55–75% FTP).
150 minIF 0.64
endurance
z2
aerobic
Endurance
Endurance Ride 9 (2.6h)
Zone 2 endurance builder. Keep it steady.
156 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Aerobic Durability 2h45
Long low-intensity durability ride with gentle cadence changes late in the session. The goal is time in zone, not intensity.
165 minIF 0.60
Endurance
Zone 2
Low Intensity
+3 more
Endurance
Endurance Ride 10 (2.8h)
Zone 2 endurance builder. Keep it steady.
168 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Century Base Builder – 3 Hour Zone 2
The three-hour indoor century-prep ride. Maximum aerobic stimulus and mental training in one session — the ultimate base workout.
180 minIF 0.64
Zone 2
Base
Aerobic
+1 more
Endurance
Endurance Ride 11 (3.0h)
Zone 2 endurance builder. Keep it steady.
180 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Low Intensity Endurance 3h
Low-intensity endurance ride designed for aerobic durability. Keep the effort conversational and avoid drifting into tempo.
180 minIF 0.61
Endurance
Zone 2
Low Intensity
+3 more
Endurance
Zone 2 Endurance (3h)
Steady endurance ride ~180 minutes at Zone 2 (55–75% FTP).
180 minIF 0.64
endurance
z2
aerobic
Endurance
Endurance Ride 12 (3.2h)
Zone 2 endurance builder. Keep it steady.
192 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Low Intensity Endurance 3h15
Low-intensity endurance ride designed for aerobic durability. Keep the effort conversational and avoid drifting into tempo.
195 minIF 0.61
Endurance
Zone 2
Low Intensity
+3 more
Endurance
Long Ride Zone 2 (3hr)
3 hours Zone 2. Mitochondrial density. Keep power steady, no surging on hills. Fuel with 60g carbs/hr to preserve immune function.
200 minIF 0.64
Long Ride
Zone 2
Mitochondrial
+1 more
Endurance
Endurance Ride 13 (3.4h)
Zone 2 endurance builder. Keep it steady.
204 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Aerobic Durability 3h30
Long low-intensity durability ride with gentle cadence changes late in the session. The goal is time in zone, not intensity.
210 minIF 0.61
Endurance
Zone 2
Low Intensity
+3 more
Endurance
Long Ride Zone 2 (3hr)
Sunday: The most important ride. 3 hours pure Zone 2. Mitochondrial density & fat oxidation. Keep strictly Zone 2 - shift gears on hills. Fuel 60g carbs/hr.
210 minIF 0.63
Long Ride
Zone 2
Mitochondrial
+2 more
Endurance
Zone 2 Endurance (3.5h)
Steady endurance ride ~210 minutes at Zone 2 (55–75% FTP).
210 minIF 0.64
endurance
z2
aerobic
Endurance
Endurance Ride 14 (3.6h)
Zone 2 endurance builder. Keep it steady.
216 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Endurance Ride 15 (3.8h)
Zone 2 endurance builder. Keep it steady.
228 minIF 0.63
Endurance
Zone 2
Long Ride
Endurance
Long Ride Zone 2 (3.5hr)
3.5 hours Zone 2. Mitochondrial density. Keep power steady, no surging on hills. Fuel with 60g carbs/hr.
230 minIF 0.64
Long Ride
Zone 2
Mitochondrial
+1 more
Endurance
Long Ride Zone 2 (3.5hr)
Sunday: Week 2 load. 3.5 hours pure Zone 2. Extended by 30 min. Mitochondrial density & fat oxidation.
240 minIF 0.63
Long Ride
Zone 2
Mitochondrial
+2 more
Endurance
Low Intensity Endurance 4h
Low-intensity endurance ride designed for aerobic durability. Keep the effort conversational and avoid drifting into tempo.
240 minIF 0.61
Endurance
Zone 2
Low Intensity
+3 more
Endurance
Long Ride Zone 2 (4hr) + Fatigue Resistance
4 hours total: 3.5hr Zone 2 + 20min Tempo at end. Fatigue resistance training. Mimics race demands.
250 minIF 0.65
Long Ride
Zone 2
Tempo
+2 more
Endurance
Long Ride Zone 2 (4hr)
4 hours Zone 2. Mitochondrial density. Keep power steady, no surging on hills. Fuel with 60g carbs/hr.
260 minIF 0.64
Long Ride
Zone 2
Mitochondrial
+1 more
Endurance
Long Ride Zone 2 (4hr+)
Sunday: Week 3 overload. Longest ride of the month - 4+ hours pure Zone 2. Maximum mitochondrial stimulus.
270 minIF 0.63
Long Ride
Zone 2
Mitochondrial
+2 more
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Endurance training FAQ
What counts as an endurance ride?
An endurance ride is mostly Zone 2 riding — about 56–75% of FTP — sometimes with sections of upper-aerobic tempo. It should feel comfortable and sustainable, finishing pleasantly tired rather than drained.
How much endurance riding do I need?
Most of your weekly volume. A common split is around 80% easy-to-moderate riding and 20% hard intervals. The endurance share is what makes the hard 20% productive.
Are indoor endurance rides as good as outdoor ones?
Physiologically, yes — and often more time-efficient, since there is no coasting or stopping. An hour of steady trainer riding typically delivers the stimulus of a notably longer outdoor ride.
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