Progressive Endurance
90 min · 65-80 TSS · IF 0.69 · 65-75% FTP · Zone 2
What this workout does
Gradually build effort across the ride from mid to upper Zone 2. Teaches pacing and finishes in productive aerobic territory.
Building through Zone 2 accumulates aerobic stimulus while teaching your body to work efficiently on progressively tiring legs. Finishing at 73-75% FTP recruits more muscle fibers late in the ride, a mild form of fatigue-resistance training. A good mid-week aerobic session when you are fresh enough to pace it honestly.
How to ride it
Indoor / trainer
30 minutes at 63-67% FTP, 30 minutes at 68-72% FTP, 25 minutes at 73-75% FTP, then cool down.
Outside
Ride any route where you can build steadily. Start noticeably easy at 63-67% FTP and lift the effort each third, finishing at 73-75% FTP - strong but never straining.
Workout structure (90 min)
- Settle in 30m 65% - Build 30m 70% - Push 25m 74% - 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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