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RideEndurance

Endurance + VO2 Finish

2–3 h Zone 2, then 4 × 3 min VO2max

Time
2h54
Hard
12:00
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard

What we typed

Endurance 140 min at 60–70% FTP (note: 2–3 h). Then 4 × (3 min at 110–120% FTP, 3 min easy at 50% FTP). Cool down 10 min at 50% FTP.

Fit File Forge built the steps below from these words — the same steps your watch gets.

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The session

4 steps

Ride

Range stated: 2–3 h.

140 min60–70% FTPZ2
4×3 min

Rep

3 min110–120% FTPZ5

Easy

3 min49–52% FTPZ1

Cool down

10 min49–52% FTPZ1

Targets

Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.

60–70% FTP
110–120% FTP
49–52% FTP

Scaled version

90 minutes endurance, then 3 × 3 minutes.

Build the scaled version in Forge

About this session

What it trains

Aerobic volume plus VO2max on tired legs.

Who it's for

Road racers and gravel riders.

Related workouts

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