Workout Library
beginner Z2 120 min TSS ~130
Endurance 2hr Z2
Aerobic base. 2 hours at 65-75% FTP. The foundation of all training.
Training goal
Aerobic base building. 2 hours at 65-75% FTP. The most important workout in any plan — fat oxidation, capillary density, mitochondrial biogenesis, mental endurance.
Intervals
3 blocks · 2h 00m| # | Name | Duration | Power | Zone |
|---|---|---|---|---|
| 1 | Warmup | 10m 00s | 125→175 W | Z1 |
| 2 | Steady Endurance | 1h 40m | 175 W | Z2 |
| 3 | Cooldown | 10m 00s | 175→100 W | Z2 |
Zone distribution
Z1 10mZ2 110m
Training considerations
- Frequency: 1-3x per week (the more the better)
- Best for: all levels
- Target FTP%: Z2 — stay near the middle of the range; ride the upper end only if you finish the prior block on target.
- Recovery: Pair with a Z1/Z2 day before and after; do not stack this on consecutive days.