Out and Back Even
95 min · 65-80 TSS · IF 0.67 · 65-75% FTP · Zone 2
What this workout does
An out-and-back ridden at identical effort both ways, whatever the wind does. Holding even effort into a headwind and on a tailwind is one of the most useful pacing skills outdoors.
Physiologically a solid upper Zone 2 session, but its real value is perceptual: holding identical effort into a headwind and with a tailwind trains effort-based pacing that transfers directly to time trials and long events. Even pacing also spreads the aerobic load more effectively across the ride. Any base or build week has room for it.
How to ride it
Indoor / trainer
Warm up, ride 37 minutes out at 65-75% FTP, turn around, and ride 37 minutes home at the same 65-75% FTP. Ignore speed - the tailwind leg should feel exactly as easy as the headwind leg felt.
Outside
Pick a flat out-and-back, ideally with the wind on your nose going out. Hold 65-75% FTP by feel in both directions - if the way home feels easier, you are coasting on the tailwind; keep pedaling.
Workout structure (95 min)
- Warm-up 10m 58% - Out 37m 70% - Back 37m 70% - Cool-down 10m 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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