Long Aerobic Ride
150 min · 82-100 TSS · IF 0.60 · 55-65% FTP · Zone 2
What this workout does
Extended steady riding to develop deep aerobic fitness. The duration does the work - keep intensity honest and resist the urge to push.
Long durations at 55-65% FTP maximize fat oxidation and stimulate mitochondrial and capillary growth in the slow-twitch fibers - adaptations only extended time in the saddle fully develops. The low intensity keeps glycogen use and recovery cost manageable despite the volume. The cornerstone weekend ride of any base phase.
How to ride it
Indoor / trainer
Ride at 55-65% FTP for the full duration. Eat and drink regularly. If you feel the urge to go harder, slow down instead.
Outside
Choose a long, low-traffic route and settle in at 55-65% FTP. Eat every 45 minutes and drink often - the last hour should feel as controlled as the first.
Workout structure (150 min)
- Warm-up 15m ramp 50-60% - Steady 1h 10m 60% - Steady 1h 5m 60%
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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