Negative Split
90 min · 62-75 TSS · IF 0.67 · 65-75% FTP · Zone 2
What this workout does
Ride the second half slightly firmer than the first. Finishing stronger than you started builds aerobic durability and teaches the patience that makes long rides successful.
Lifting the effort in the second half asks your aerobic system to deliver more when fatigue is already present, building durability - the ability to hold quality late in a ride. The whole session stays inside Zone 2, so the recovery cost is modest. A smart weekend option in base or early build phases.
How to ride it
Indoor / trainer
Warm up 10 minutes. Ride 37 minutes at 63-67% FTP, then 37 minutes at 70-75% FTP. Cool down easy.
Outside
An out-and-back route on flat roads makes the split obvious. Go out relaxed at 63-67% FTP, then come home at 70-75% FTP - noticeably firmer, never strained.
Workout structure (90 min)
- Warm-up 10m 58% - First half 37m 65% - Second half 37m 73% - 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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