Endurance with Openers
75 min · 53-65 TSS · IF 0.68 · 65-75% FTP · Zone 2
What this workout does
An upper Zone 2 ride with short accelerations to keep the legs responsive. The bursts are not hard enough to create fatigue but add neuromuscular stimulus.
The bulk of the ride delivers standard Zone 2 aerobic adaptation, while the brief accelerations at 88-95% FTP recruit fast-twitch fibers that steady riding never touches. Each effort lasts only 20 seconds, so the extra fatigue is minimal. Useful in base periods to keep the legs lively, or two days out from an event.
How to ride it
Indoor / trainer
Ride at 65-75% FTP with 4 brisk 20-second accelerations at 88-95% FTP, one every 15 minutes.
Outside
Any route works. Cruise at 65-75% FTP, and every 15 minutes wind up a 20-second acceleration at 88-95% FTP - brisk, seated, quick cadence - then settle right back down.
Workout structure (75 min)
- Warm-up 10m 58% 4x - Steady 14m 40s 70% - Opener 20s 92% 100rpm - 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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