Workouts» Endurance »

Endurance #2

6min from 45 to 75% FTP
1min @ 50% FTP
1min @ 109% FTP
2min @ 50% FTP
3min from 50 to 90% FTP
4min @ 90% FTP
3min @ 50% FTP
4min from 56 to 75% FTP
10sec @ 150% FTP
4min from 56 to 75% FTP
10sec @ 150% FTP
4min from 56 to 75% FTP
10sec @ 150% FTP
4min from 56 to 75% FTP
10sec @ 150% FTP
4min from 56 to 75% FTP
10sec @ 150% FTP
4min from 56 to 75% FTP
10sec @ 150% FTP
4min from 56 to 75% FTP
10sec @ 150% FTP
4min from 56 to 75% FTP
10sec @ 150% FTP
4min from 56 to 75% FTP
10sec @ 150% FTP
5min from 75 to 45% FTP
6min from 45 to 75% FTP1min @ 50% FTP1min @ 109% FTP2min @ 50% FTP3min from 50 to 90% FTP4min @ 90% FTP3min @ 50% FTP4min from 56 to 75% FTP10sec @ 150% FTP4min from 56 to 75% FTP10sec @ 150% FTP4min from 56 to 75% FTP10sec @ 150% FTP4min from 56 to 75% FTP10sec @ 150% FTP4min from 56 to 75% FTP10sec @ 150% FTP4min from 56 to 75% FTP10sec @ 150% FTP4min from 56 to 75% FTP10sec @ 150% FTP4min from 56 to 75% FTP10sec @ 150% FTP4min from 56 to 75% FTP10sec @ 150% FTP5min from 75 to 45% FTP
Workout overview

Duration: 1h 2m 30s

Stress points: 53

Zone distribution

Z1: 20m

Z2: 35m

Z3: 1m

Z4: 4m

Z5: 1m

Z6: 2m

32%
56%
2%
6%
2%
2%

Long, low intensity efforts aren't the only way to build endurance. By incorporating short surges into a steady effort you will increase your oxygen uptake and training stimulus.

Completing a low intensity effort with a surge every 4 minutes should feel comfortable, but the constant change in power and surging, will provide you with big gains in endurance.

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

Endurance

  • Aerobic Builds

    1h 30m | 82 SP

    View >

  • Aerobic Sustainability

    50m | 44 SP

    View >

  • Back to Basics

    1h 9m | 71 SP

    View >

  • Cadence Bursts

    1h 3m | 63 SP

    View >

  • Cafe Ride

    34m | 27 SP

    View >

  • Endurance #1

    1h | 52 SP

    View >

  • Endurance #2

    1h 3m | 53 SP

    View >

  • Endurance #3

    1h 6m | 60 SP

    View >

  • Endurance Building Blocks

    1h 7m | 57 SP

    View >

  • Fast pedaling

    1h | 43 SP

    View >

  • Get It Done

    1h | 49 SP

    View >

  • High-Cadence Builds

    47m | 33 SP

    View >

  • Men's Team Jumbo-Visma Workout

    1h | 49 SP

    View >

  • Pacing #1

    58m | 59 SP

    View >

  • Pacing #2

    1h 8m | 65 SP

    View >

  • Rolling Hills #1

    56m | 49 SP

    View >

  • Saw Legs

    1h 17m | 75 SP

    View >

  • Taper Steady

    50m | 51 SP

    View >

  • The Long Ride

    1h 25m | 96 SP

    View >

  • Twelve Spikes

    1h | 51 SP

    View >

  • Workout 3

    1h | 65 SP

    View >

  • Workout 16

    1h 22m | 88 SP

    View >

  • Z2 Cadence Changes

    50m | 32 SP

    View >

Similar workouts

  • Endurance #2

    1h 3m | 53 SP

    View >

  • Endurance #2

    1h 3m | 53 SP

    View >

  • Endurance #2

    1h 3m | 53 SP

    View >

  • Endurance #1

    1h | 52 SP

    View >

  • Endurance #1

    1h | 52 SP

    View >

  • Endurance #1

    1h | 52 SP

    View >

  • #101-DPC Zone 3-4 Ride - Hilly - Low RPM

    42m | 42 SP

    View >

  • 2. Spin Up #1

    56m | 58 SP

    View >

  • Spin Up #1

    56m | 58 SP

    View >

  • Anaerobic Capacity Hills #1

    1h | 59 SP

    View >

  • Anaerobic Capacity Hills #1

    1h | 59 SP

    View >

  • Sarah Storey - Individual Pursuit

    40m | 45 SP

    View >