Zone Two Pushes
90 min · 63-76 TSS · IF 0.67 · 65-75% FTP · Zone 2
What this workout does
Steady Zone 2 with three 8-minute pushes at the top of the zone. The pushes add quality aerobic stimulus while the ride stays comfortably below tempo.
The 8-minute pushes at 72-76% FTP sit at the top of Zone 2, where aerobic signaling is strongest while the effort remains fully sustainable. Alternating pushes with easier riding accumulates more quality aerobic time than most riders manage in a uniform ride. A strong mid-week aerobic session in base and build phases.
How to ride it
Indoor / trainer
Ride at 65-70% FTP. Include 3x8 minutes at 72-76% FTP - the top edge of Zone 2 - with 5 minutes back at 62-68% FTP between. Breathing deepens during the pushes but never labors.
Outside
Any steady route. For each 8-minute push, lift to 72-76% FTP - a clear step up you can feel in your breathing - then settle back to a relaxed 62-68% FTP between.
Workout structure (90 min)
- Warm-up 10m 58% - Steady 15m 68% 3x - Push 8m 74% - Settle 5m 65% - Steady 21m 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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