Steady Upper Zone 2
75 min · 52-64 TSS · IF 0.67 · 65-75% FTP · Zone 2
What this workout does
Productive aerobic riding at upper Zone 2. This is where aerobic efficiency gains happen - purposeful effort that builds your cardiovascular engine.
Sustained upper Zone 2 riding drives the classic aerobic adaptations: more mitochondria, denser capillaries, and better fat oxidation. Working at 65-75% FTP gives a stronger stimulus per hour than easy riding while staying fully sustainable. Bread-and-butter base work you can place almost anywhere in the week outside your hardest days.
How to ride it
Indoor / trainer
Ride at 65-75% FTP for the full duration. Keep cadence 85-95 RPM. Steady purposeful effort - you should still be able to speak in short sentences.
Outside
Any steady road works. Settle into 65-75% FTP and hold it - short sentences should still be possible, full conversations should not. Soft-pedal through junctions and get straight back on the effort.
Workout structure (75 min)
- Warm-up 10m 58% - Steady 1h 70% 90rpm - 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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