Smooth Circles
75 min · 49-59 TSS · IF 0.65 · 60-70% FTP · Zone 2
What this workout does
Zone 2 riding with focused pedaling drills. During each drill, concentrate on driving one leg through the full pedal circle while the other relaxes - both feet stay clipped in. Better stroke mechanics mean free speed.
The physiological load is a straightforward Zone 2 aerobic stimulus, but the drills add neuromuscular training that removes dead spots from the pedal stroke. A smoother stroke spreads work more evenly across muscle groups, delaying local fatigue on long rides. Ideal in base season, when technique changes have time to become habit.
How to ride it
Indoor / trainer
Ride at 60-70% FTP. Do 6 rounds of: 3 minutes focusing on one leg's stroke (alternate legs each round, scrape through the bottom, lift over the top), then 3 minutes of normal riding. Finish steady.
Outside
A flat, quiet road lets you think about technique instead of traffic. Stay at 60-70% FTP and give each 3-minute drill your full attention - smooth circles, quiet upper body, no dead spots.
Workout structure (75 min)
- Warm-up 10m 58% 6x - Smooth focus 3m 64% - Ride normal 3m 68% - Steady 24m 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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