Conversation Pace
90 min · 55-67 TSS · IF 0.63 · 60-70% FTP · Zone 2
What this workout does
A discipline ride at true conversational pace. Most riders drift too hard on easy days - holding a genuinely moderate effort for the full ride is the skill this session trains.
Riding at 62-68% FTP trains fat oxidation and aerobic efficiency with very low recovery cost, letting you absorb more weekly volume. The discipline of staying genuinely easy also protects the quality of your hard days - the core of polarized training. Use it for most of your weekly aerobic hours, especially around intense sessions.
How to ride it
Indoor / trainer
Warm up 10 minutes, then ride at 62-68% FTP. The test is simple: you should be able to speak full sentences at any point. If you cannot, back off.
Outside
Any quiet route. Hold 62-68% FTP and check yourself with the talk test every 15 minutes - full sentences, not gasps. Let the ego take the day off.
Workout structure (90 min)
- Warm-up 10m ramp 50-62% - Conversational 1h 15m 65% - Cool-down 5m 53%
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.
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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.
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