Two-Speed Endurance
90 min · 64-78 TSS · IF 0.68 · 60-75% FTP · Zone 2
What this workout does
Alternating 15-minute blocks at the low and high ends of Zone 2. Switching between the two speeds sharpens your sense of aerobic pacing - most riders only have one Zone 2, this gives you two.
Both block types develop the aerobic system, but the alternation teaches precise effort discrimination inside Zone 2 - a pacing skill that keeps easy days easy and long rides evenly ridden. The blocks at 70-75% FTP carry most of the training stimulus. Use it regularly in base season to sharpen your internal pacing sense.
How to ride it
Indoor / trainer
Ride 3 rounds of: 15 minutes at 60-65% FTP, then 15 minutes at 70-75% FTP. Make the two efforts clearly different - relaxed versus purposeful.
Outside
Any steady route. Use a timer and commit to each 15-minute block: 60-65% FTP should feel almost lazy, 70-75% FTP like honest work - learn what each one feels like.
Workout structure (90 min)
3x - Low end 15m 63% - High end 15m 73%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
Related cycling workouts
Steady Upper Zone 2
60-90 min · 52-64 TSS
Productive aerobic riding at upper Zone 2. This is where aerobic efficiency gains happen - purposeful effort that builds your cardiovascular engine.
Cadence Play
60-90 min · 52-64 TSS
An upper Zone 2 ride with alternating cadence blocks to improve pedaling efficiency. Low cadence builds strength, high cadence builds coordination.
Progressive Endurance
60-122 min · 65-80 TSS
Gradually build effort across the ride from mid to upper Zone 2. Teaches pacing and finishes in productive aerobic territory.
Hilly Endurance
75-122 min · 59-72 TSS
Use terrain to add variety. Climb in upper Zone 2, recover on descents. The changing effort keeps the ride interesting while building aerobic fitness.
Long Aerobic Ride
120-180 min · 82-100 TSS
Extended steady riding to develop deep aerobic fitness. The duration does the work - keep intensity honest and resist the urge to push.
Upper Zone 2 Endurance
60-90 min · 41-50 TSS
Productive aerobic riding in upper Zone 2. Purposeful but sustainable - this is where your aerobic efficiency improves.
A coach who's seen every ride you've done
Ask FormBeat's AI Coach anything - what to ride today, why a session felt flat, how to pace your next race - and it answers from your real training: your power, your history, how you're recovering. Not generic tips, but a read of what each ride actually meant and what to do next.
The guidance you'd pay a coach for - for the price of an app.
