Zone Two Pyramid
95 min · 64-78 TSS · IF 0.67 · 60-75% FTP · Zone 2
What this workout does
Effort climbs steadily from the bottom of Zone 2 to its top edge and back down. The pyramid teaches fine pacing control across the whole aerobic range.
Stepping through the whole aerobic range accumulates quality Zone 2 time while calibrating your internal sense of effort at each level. The peak at 73-77% FTP delivers the strongest aerobic stimulus of the ride; the descent trains control on tiring legs. Works well as a mid-week base session when a steady ride feels stale.
How to ride it
Indoor / trainer
After a short warm-up, ride 18 minutes at 58-62% FTP, 18 at 68-72% FTP, 20 at 73-77% FTP, then step back down: 18 at 68-72% FTP and 11 at 58-62% FTP.
Outside
A long uninterrupted road suits the steps. Change effort by feel at each step - breathing goes from silent to noticeable to deep, then back down the same staircase.
Workout structure (95 min)
- Warm-up 10m 54% - Base 18m 60% - Step up 18m 70% - Peak 20m 75% - Step down 18m 70% - Base 11m 60%
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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Progressive Endurance
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Hilly Endurance
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Use terrain to add variety. Climb in upper Zone 2, recover on descents. The changing effort keeps the ride interesting while building aerobic fitness.
Long Aerobic Ride
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Extended steady riding to develop deep aerobic fitness. The duration does the work - keep intensity honest and resist the urge to push.
Upper Zone 2 Endurance
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Productive aerobic riding in upper Zone 2. Purposeful but sustainable - this is where your aerobic efficiency improves.
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