Hilly Endurance
90 min · 59-72 TSS · IF 0.66 · 65-75% FTP · Zone 2
What this workout does
Use terrain to add variety. Climb in upper Zone 2, recover on descents. The changing effort keeps the ride interesting while building aerobic fitness.
Climbing at 70-76% FTP loads the legs with more muscular tension than flat riding at the same effort, building climbing-specific strength alongside aerobic fitness. Capping every climb inside Zone 2 keeps total stress moderate, so the session stays repeatable. Ideal in base-season weeks when you want terrain variety without intensity.
How to ride it
Indoor / trainer
Ride 5 climbs of about 8 minutes at 70-76% FTP with easy descents between, then 15 minutes steady at 65-70% FTP to finish.
Outside
Pick a rolling route. Climb every rise at 70-76% FTP - purposeful but conversational - and let the descents be your recovery. Resist the urge to attack the hills.
Workout structure (90 min)
- Warm-up 10m 58% 5x - Climb 8m 73% - Descend 4m 53% - Steady 15m 68% - 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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