Fartlek Ride
60 min · 43-53 TSS · IF 0.69 · 70-85% FTP · Zone 2-3
What this workout does
Use the terrain to vary your effort naturally. Push on uphills, recover on flats and descents. A fun way to build fitness without rigid structure.
Unstructured pushes at 80-85% FTP between stretches of endurance riding train the aerobic system across a range of intensities, the way real roads demand. Each surge recruits extra muscle fibers while total stress stays moderate. A good midweek aerobic session when you want stimulus without the mental load of strict intervals.
How to ride it
Indoor / trainer
Warm up 10min, then about 4 pushes of 5min at 80-85% FTP with 6min floating at 60-70% FTP between. Cool down 6min.
Outside
Pick a rolling loop and let the terrain set the intervals: press over each rise at 80-85% FTP, then float the flats and descents at 60-70% FTP. No timer needed - ride the road as it comes.
Workout structure (60 min)
- Warm-up 10m 55% 4x - Push 5m 83% - Float 6m 65% - Cool-down 5m 55%
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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