90-Minute Zone 2 Endurance
Endurance workoutAll levels90 minTSS 65IF 0.66
Ninety minutes of steady, conversational riding: the unglamorous foundation of every strong cyclist.
- Z1 Active recovery · 12:22
- Z2 Endurance · 77:38
Intervals
| Sets | Step | Time | Target (FTP) |
|---|---|---|---|
| Warm-up | 10 min | 45–62% | |
| 3 × | Endurance | 20 min | 68% |
| High cadence 100+ rpm | 2 min | 68% | |
| Endurance | 4 min | 68% | |
| Cool-down | 10 min | 62–45% |
Why zone 2
Long, steady rides at 56–75% of FTP improve how your muscles use oxygen and fat, and they add training volume without much fatigue. Most of a well-built training week is made of rides like this.
How to ride it
You should be able to talk in full sentences. The two-minute high-cadence segments are not harder in power, only faster in pedalling, to keep your stroke smooth. Watch a film, a race replay or listen to a podcast; the work is in the time.
Shorter or longer
Short on time, ride the first 60 minutes. Building for long events, extend to two or three hours, ideally on a weekend.
Questions
What is zone 2 in cycling?
The endurance zone, about 56–75% of FTP: a steady effort you can hold for hours while still talking.
Is zone 2 training worth it indoors?
Yes. It builds aerobic fitness with little fatigue, and indoors you can hold the exact intensity without traffic or hills.
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