Cycling · Endurance
ENDURANCE + VO2 FINISH
2–3 h Zone 2, then 4 × 3 min VO2max
WHAT IT TRAINS
Aerobic volume plus VO2max on tired legs.
WHO IT'S FOR
Road racers and gravel riders.
HOW TO DO IT
- 01Ride 2–3 hours at endurance pace (60–70% FTP).
- 02Finish with 4 × 3 minutes at 110–120% FTP, 3 minutes easy between.
- 03Cool down 10 minutes.
SCALED VERSION
90 minutes endurance, then 3 × 3 minutes.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.
THE WORKOUT, STEP BY STEP
CYCLING2h 54min
Endurance + VO2 Finish
2–3 h Zone 2, then 4 × 3 min VO2max · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/endurance-vo2-finish
ACTIVE140 minTarget: 60-70% FTP
Range stated: 2–3 h.
INTERVAL3 minTarget: 110-120% FTP
RECOVERY3 minTarget: 48.5-51.5% FTP
Easy.
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingEnduranceDifficulty 5 of 5 — Elite
Fatigue-Resistance Threshold
2–3 h endurance, then 2 × 15–20 min at threshold
3 h 30 - CyclingEnduranceDifficulty 3 of 5 — Hard
Sprint Every 5 Minutes
2–3 h endurance with a 10–15 s sprint every 5 min
2 h 30
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