Progressive Ride
80 min · 60-73 TSS · IF 0.70 · 70-85% FTP · Zone 2-3
What this workout does
Build from endurance to tempo over the ride. This teaches your body to find another gear when you're already moving - a key skill for outdoor riding.
Finishing at 76-85% FTP after a long stretch of easier riding stresses the aerobic system when fuel stores are already partly used, improving fat oxidation and late-ride durability. The gradual build also trains pacing awareness across effort levels. Well suited to base weeks or as a controlled weekend ride.
How to ride it
Indoor / trainer
First 30min at 60-65% FTP (easy endurance). Next 20min at 70-76% FTP (upper endurance). Final 20min at 76-85% FTP (tempo). Cool down 10min easy.
Outside
Works on any route. Start noticeably easy at 60-65% FTP, lift to 70-76% FTP mid-ride, and ride the final block at 76-85% FTP - legs working, breathing deeper, still in control.
Workout structure (80 min)
- Endurance 30m 63% - Endurance 20m 73% - Tempo 20m 81% - Cool-down 10m 55%
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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