Upper Zone 2 Endurance
60 min · 41-50 TSS · IF 0.67 · 65-75% FTP · Zone 2
What this workout does
Productive aerobic riding in upper Zone 2. Purposeful but sustainable - this is where your aerobic efficiency improves.
Riding steadily at 65-75% FTP sits near the top of the range where fat metabolism and mitochondrial signaling are strongest, so every hour counts. Avoiding surges keeps the stimulus purely aerobic and the recovery cost low. A weekly staple whenever you have 60-90 minutes for quality base work.
How to ride it
Indoor / trainer
Steady upper Zone 2 at 65-75% FTP. Keep cadence comfortable (85-95 RPM). Avoid surges.
Outside
A flat, uninterrupted road or path is ideal. Lock in 65-75% FTP and hold it without surging - treat every junction restart as a chance to settle straight back in.
Workout structure (60 min)
- Warm-up 10m ramp 50-65% - Steady 45m 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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Hilly Endurance
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