Endurance Sandwich
90 min · 63-76 TSS · IF 0.67 · 55-75% FTP · Zone 2
What this workout does
Easy bread, firm filling: a relaxed start, a solid upper Zone 2 middle, and an easy finish. The gentle ends warm you up properly and flush the legs afterward.
The firm middle at 70-75% FTP delivers a concentrated block of upper Zone 2 stimulus, while the gentle opening and closing act as an extended warm-up and flush. Front-loading the quality into one continuous block trains steady, uninterrupted aerobic effort. A tidy structure for a mid-week aerobic day.
How to ride it
Indoor / trainer
Ride the first 20 minutes at 55-62% FTP, the middle 50 minutes at 70-75% FTP, and the final 20 minutes back at 55-62% FTP.
Outside
A loop that starts and ends near home works well. Ease through the opening at 55-62% FTP, hold a purposeful 70-75% FTP through the middle, then let the ride wind down on the way back.
Workout structure (90 min)
- start 20m 59% - Firm middle 50m 73% - finish 20m 59%
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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