Recovery and Endurance
These are very special to us and deserve their own page.


MRC ZWO ERG 45 Min
Endurance workout by samperry991
BikeStress: 36   Intensity: 0.69
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MRC ZWO ERG 15 Min
Endurance workout by Giulieo
BikeStress: 14   Intensity: 0.76
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MRC ZWO ERG 30 Min
Endurance workout by Jonegrav
BikeStress: 24   Intensity: 0.69

30 min endurance
30 surge to 83 % every 2 minutes

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MRC ZWO ERG 45 Min
Recovery workout by Jonegrav
BikeStress: 25   Intensity: 0.58
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MRC ZWO ERG 30 Min
Endurance workout by Jonegrav
BikeStress: 17   Intensity: 0.58

1 hour endurance
30 surge to 83 % every 2 minutes

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MRC ZWO ERG 90 Min
Endurance workout by kribensi
BikeStress: 30   Intensity: 0.45
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MRC ZWO ERG 45 Min
Endurance workout by Thetelp
BikeStress: 31   Intensity: 0.64

Steady workout

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MRC ZWO ERG 45 Min
Endurance workout by Atze
BikeStress: 31   Intensity: 0.64
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MRC ZWO ERG 30 Min
Endurance workout by cycleforme
BikeStress: 22   Intensity: 0.67

FTP_ERG test 1b

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MRC ZWO ERG 60 Min
Endurance workout by Norbi44
BikeStress: 48   Intensity: 0.69

5 minutes in Zone 1, 50 minutes Zone 2, 5 minutes Zone 1

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MRC ZWO ERG 120 Min
Endurance workout by Claas
BikeStress: 92   Intensity: 0.68

TRAININGSZIEL
Grundlagentraining zur Verbesserung der aeroben Leistungsfähigkeit und des Fettstoffwechsels.

TRAININGSMETHODE
Bei diesem Training geht es darum, die Grundlagen zu schaffen und den Körper langsam an höhere Belastungen heranzuführen. Die Trittfrequenz sollte mittel bis hoch sein, so um die 90 bis 100 U/min. Wähle einen mittleren Gang, der sich locker treten lässt. Schalte an Steigungen so, dass ihr diese in derselben Trittfrequenz locker hochfahren können. Das Streckenprofil sollte hauptsächlich eben sein und nur kleine und leichte Steigungen beinhalten.

BELASTUNGSBEREICH
Puls: GA1 60 bis 70 % der maximalen Herzfrequenz und 55 bis 75 % der FTP-Leistung.
Trittfrequenz: 90 bis 100 rpm

DAUER PRO WOCHE
2–3 mal pro Woche, jeweils 2–5 Std. (je nach Leistungsniveau).

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MRC ZWO ERG 90 Min
Endurance workout by jaeger
BikeStress: 65   Intensity: 0.66
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MRC ZWO ERG 180 Min
Endurance workout by Claas
BikeStress: 139   Intensity: 0.68

GA1, 3x 1min Spin Ups mit 4 min Pause

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MRC ZWO ERG 150 Min
Endurance workout by Claas
BikeStress: 116   Intensity: 0.68

Trittfrequenz 90-120

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MRC ZWO ERG 120 Min
Endurance workout by Claas
BikeStress: 92   Intensity: 0.68

GA1

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MRC ZWO ERG 50 Min
Endurance workout by Claas
BikeStress: 27   Intensity: 0.57

Erholung bei 80-110 U/min

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MRC ZWO ERG 180 Min
Endurance workout by Claas
BikeStress: 143   Intensity: 0.69

GA1 mit Trittfrequenz 90 – 120 U/min

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MRC ZWO ERG 133 Min
Endurance workout by Claas
BikeStress: 102   Intensity: 0.68

GA1, 4x je 1 Min einbeinig mit jeweils 1 Min pause

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MRC ZWO ERG 120 Min
Endurance workout by Claas
BikeStress: 92   Intensity: 0.68

GA1, Sprints mit Trittfrequenz 120, GA1

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MRC ZWO ERG 41 Min
Endurance workout by Claas
BikeStress: 34   Intensity: 0.71

Ein moderates Bergtraining zum Saisonstart. Komm raus aus dem Sattel und gib in 30 Sekunden alles. Dann zurück in den Sattel und kurz verschnaufen. Mach das 3x bevor du eine 10minütige Recover-Einheit einschiebst. Dann geht es wieder los.

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MRC ZWO ERG 30 Min
Endurance workout by Jonegrav
BikeStress: 21   Intensity: 0.65

Endurance // TSS Filler // Spinups
120+ RPM on 30 second at 92%

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MRC ZWO ERG 60 Min
Endurance workout by final777
BikeStress: 44   Intensity: 0.66

TrainerRoad – Specialty Phase – Road
Climbing Road Race – High Volume

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MRC ZWO ERG 60 Min
Recovery workout by Ironmike320
BikeStress: 25   Intensity: 0.5

Hauptteil (40min) 5 bis 8 U/min höher als die selbst gewählte Trittfrequenz

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MRC ZWO ERG 30 Min
Endurance workout by Jonegrav
BikeStress: 20   Intensity: 0.63

Endurance // TSS Filler

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MRC ZWO ERG 90 Min
Endurance workout by final777
BikeStress: 74   Intensity: 0.7

TrainerRoad – Specialty Phase – Road
Climbing Road Race – High Volume

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MRC ZWO ERG 31 Min
Recovery workout by Ironmike320
BikeStress: 12   Intensity: 0.49

40 min Teil 90-95 U/min

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MRC ZWO ERG 40 Min
Recovery workout by jad
BikeStress: 15   Intensity: 0.48
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MRC ZWO ERG 50 Min
Recovery workout by jad
BikeStress: 18   Intensity: 0.47

Active Recovery – 50 – Xert

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MRC ZWO ERG 15 Min
Recovery workout by jad
BikeStress: 6   Intensity: 0.48
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MRC ZWO ERG 60 Min
Recovery workout by jad
BikeStress: 22   Intensity: 0.47
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MRC ZWO ERG 45 Min
Endurance workout by PeterPan
BikeStress: 31   Intensity: 0.64

prova

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MRC ZWO ERG 45 Min
Endurance workout by iovfran
BikeStress: 31   Intensity: 0.64

prova

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MRC ZWO ERG 240 Min
Endurance workout by Deckys
BikeStress: 169   Intensity: 0.65

Z2 – 4 Hours

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MRC ZWO ERG 120 Min
Endurance workout by Deckys
BikeStress: 85   Intensity: 0.65

Z2 – 2 Hours

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MRC ZWO ERG 60 Min
Recovery workout by Soonami
BikeStress: 24   Intensity: 0.49

60min Z1/Z2 Recovery Session

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MRC ZWO ERG 50 Min
Endurance workout by fidonaica
BikeStress: 30   Intensity: 0.62
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MRC ZWO ERG 60 Min
Endurance workout by Alex
BikeStress: 45   Intensity: 0.67
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MRC ZWO ERG 58 Min
Endurance workout by muso
BikeStress: 45   Intensity: 0.68

5′ 220-240W
5′ 240-260W
4X 5′ blok (1′ 400W/4′ 260-280W)
Rust tss blokken é’ 200W
Laatste 20′ 220-240W

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MRC ZWO ERG 65 Min
Endurance workout by arnaudvale
BikeStress: 47   Intensity: 0.66
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MRC ZWO ERG 55 Min
Endurance workout by arnaudvale
BikeStress: 40   Intensity: 0.66
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MRC ZWO ERG 71 Min
Endurance workout by yazoowow
BikeStress: 55   Intensity: 0.68

W1-2 60 mins HR Control training

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MRC ZWO ERG 66 Min
Endurance workout by Norbi44
BikeStress: 37   Intensity: 0.58

Zone 2 workout, working on zone 2 endurance

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MRC ZWO ERG 61 Min
Endurance workout by Fipsy
BikeStress: 50   Intensity: 0.7
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MRC ZWO ERG 71 Min
Endurance workout by yazoowow
BikeStress: 63   Intensity: 0.73

Tempo*60mins (Simple one)

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MRC ZWO ERG 50 Min
Endurance workout by BRtri
BikeStress: 35   Intensity: 0.65

7x2min low cadence 60-70rpm Zone 2 then immediately shift gears and burst out of the saddle for 30sec of intense high cadence +100rpm sprinting

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MRC ZWO ERG 60 Min
Endurance workout by danchamb
BikeStress: 40   Intensity: 0.63

Pettit is an hour of aerobic Endurance work spent between 60-70% FTP.

Optional form drills include form sprints, speed-endurance intervals, and quadrant drills.

Goals
Aerobic Endurance workouts are aimed at improving your aerobic-power-producing capabilities in a low stress manner.

By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing fat for fuel and sparing sugar stores for more intense efforts.

Additionally, Endurance workouts like this can improve oxygen delivery & utilization, increase muscular resistance to fatigue, improve integrity of connective tissue, and even help you improve your on-bike nutrition strategies.

Regarding the form drills, Pettit targets improvements in pedaling mechanics, leg speed, and sprinting form.

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MRC ZWO ERG 17 Min
Endurance workout by Sscafidi
BikeStress: 13   Intensity: 0.68
[SPIN][ENDURANCE][POWER][PRE-RACE] From Anaerobic to Aerobic sprints. Created by sscafidip.

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MRC ZWO ERG 60 Min
Endurance workout by Ostrowalker
BikeStress: 40   Intensity: 0.63
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MRC ZWO ERG 12 Min
Recovery workout by Lacika
BikeStress: 6   Intensity: 0.55
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MRC ZWO ERG 54 Min
Endurance workout by Jukka
BikeStress: 37   Intensity: 0.64

Höja tröskel, ftp.

90 sek på 120% / 30 sek aktiv vila.

2 block 10 rep, aktiv vila 8 min mellan block 2

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MRC ZWO ERG 73.40000000000002 Min
Endurance workout by parri
BikeStress: 60   Intensity: 0.72
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MRC ZWO ERG 80 Min
Endurance workout by fran
BikeStress: 55   Intensity: 0.64
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MRC ZWO ERG 35 Min
Endurance workout by acs
BikeStress: 22   Intensity: 0.62

week 2

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MRC ZWO ERG 25 Min
Endurance workout by J
BikeStress: 15   Intensity: 0.6

Endurance High RPM

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MRC ZWO ERG 39 Min
Recovery workout by sma via MPetersen
BikeStress: 8   Intensity: 0.35

.

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MRC ZWO ERG 60 Min
Endurance workout by Jorge Martinez
BikeStress: 49   Intensity: 0.7

E3 Winter Cycling Plan,
Week 6, Day 4

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MRC ZWO ERG 60 Min
Recovery workout by aa
BikeStress: 37   Intensity: 0.61

Instead of FTP – insert your VO2 Max Wattage (based on all out effort for 5 min)
WU: 20′
10 x (30sec @ 100% : 30sec @ 50%)
CD: 30′
All VO2 MBP Workouts are based on 1 (time effective) hour

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MRC ZWO ERG 45 Min
Endurance workout by YouYou
BikeStress: 39   Intensity: 0.78

Winter Cycling v3.0 – Prep Week 1 – Day 1

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MRC ZWO ERG 120 Min
Endurance workout by Durginiii
BikeStress: 107   Intensity: 0.73

WU: 5-10′ @ .55-.65 CP (z1-z2)
MS: all done @ .7-.75 CP (z2)
CD: 5-10′ @ .55-.65 CP (z1-z2)
Perceived Exertion 1 to 10 (Z1= 2, Z2=2-3, Z3=3-4, Z4=4-6, Z5=6-7)
Planned Time: 2:00

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MRC ZWO ERG 45 Min
Endurance workout by Durginiii
BikeStress: 36   Intensity: 0.69

WU: 10′ @ 65% CP
MS: 5x 4′ @ 70% CP, 1′ @ 80% CP
CD: 10′ 65% CP
Perceived Exertion 1 to 10 (Z1= 2, Z2=2-3, Z3=3-4, Z4=4-6, Z5=6-7)
Planned Time: 0:45

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MRC ZWO ERG 42 Min
Recovery workout by aa
BikeStress: 24   Intensity: 0.59

Instead of FTP – insert your VO2 Max Wattage (based on all out effort for 5 min) – See MBP-01
WU: 20 min
1 x (5+5) @ 85:50%
CD: 10 min

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MRC ZWO ERG 120 Min
Endurance workout by Ryan Bolton
BikeStress: 90   Intensity: 0.67

56-75% of FTP
15 minutes of warm up spin (55-75% FTP). (141-192)Then ride 1:30 hours at 70-85% (179-218)FTP with 10 x 8 sec “spurts” randomly spaced within the 2 hours. Spurts should be at 150% (385)FTP, at a high cadence (105 rpm +) and should be out of the saddle. 15 minutes of cool down home at the end.

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MRC ZWO ERG 120 Min
Endurance workout by Durginiii
BikeStress: 107   Intensity: 0.73

Workout type: Bike
WU: 5-10′ @ .55-.65 CP (z1-z2)
MS: all done @ .7-.75 CP (z2)
CD: 5-10′ @ .55-.65 CP (z1-z2)
Perceived Exertion 1 to 10 (Z1= 2, Z2=2-3, Z3=3-4, Z4=4-6, Z5=6-7)
Planned Time: 2:00

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MRC ZWO ERG 91 Min
Endurance workout by durginiii
BikeStress: 72   Intensity: 0.69

WU: 10′ @ .55-.65 CP
MS: do 4x (5′ @ .7 CP and 5′ @ .75CP, 1 min @ .75CP, big gear, low cadence 65-75rpm)
CD: 5′ @ .55-.65 CP

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MRC ZWO ERG 45 Min
Recovery workout by Jesper
BikeStress: 23   Intensity: 0.57

Total time: 1 hour
20 min incremental warm-up
6 x (40+20sec) 95% / 50% of your VO2 max test result 4 min easy rolling
6 x (40+20sec) 95% / 50% of your VO2 max test result 4 min
6 x (40+20sec) 95% / 50% of your VO2 max test result 14 min easy rolling

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MRC ZWO ERG 60 Min
Recovery workout by Arne
BikeStress: 37   Intensity: 0.61

Total time: 1 hour training
20 min incremental warm-up
10 x (30+30sec) 100 / 50% VO2 Max 30 min easy/medium rolling

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MRC ZWO ERG 90 Min
Recovery workout by MJB
BikeStress: 35   Intensity: 0.48

GG

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MRC ZWO ERG 60 Min
Endurance workout by MJB
BikeStress: 31   Intensity: 0.56

Easy Ride/Recovery

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MRC ZWO ERG 420 Min
Recovery workout by Geoff Godsey
BikeStress: 175   Intensity: 0.5

2hr workout @ ave 215watts

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MRC ZWO ERG 210 Min
BikeStress: 114   Intensity: 0.57

Long Base Session

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MRC ZWO ERG 150 Min
BikeStress: 81   Intensity: 0.57

Consistent endurance ride.

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MRC ZWO ERG 120 Min
BikeStress: 65   Intensity: 0.57

Consistent Effort Ride

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MRC ZWO ERG 100 Min
Endurance workout by Geoff Godsey
BikeStress: 50   Intensity: 0.55

Created following 2013 Megan Baab Memorial Road Race

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MRC ZWO ERG 85 Min
Endurance workout by MJB
BikeStress: 48   Intensity: 0.58

GG

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MRC ZWO ERG 60 Min
Endurance workout by Turner
BikeStress: 48   Intensity: 0.69

70-75CP

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MRC ZWO ERG 85 Min
Endurance workout by Sam
BikeStress: 67   Intensity: 0.69

20min tempo intervals

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MRC ZWO ERG 60 Min
Endurance workout by BA
BikeStress: 40   Intensity: 0.63

20 minutes tempo ride in a 1 hour session

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MRC ZWO ERG 60 Min
Endurance workout by Turner
BikeStress: 46   Intensity: 0.68

Saturday Long

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MRC ZWO ERG 90 Min
Endurance workout by gb
BikeStress: 63   Intensity: 0.65

endurance range

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MRC ZWO ERG 45 Min
Endurance workout by gb
BikeStress: 24   Intensity: 0.57

1

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MRC ZWO ERG 60 Min
Recovery workout by GB
BikeStress: 20   Intensity: 0.45

TCC1

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MRC ZWO ERG 90 Min
Endurance workout by gb
BikeStress: 56   Intensity: 0.61

3

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MRC ZWO ERG 46.5 Min
Endurance workout by SM
BikeStress: 27   Intensity: 0.59

75 min

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MRC ZWO ERG 90 Min
Endurance workout by Turner
BikeStress: 71   Intensity: 0.69

Planned Duration: 1:30
Description: WU: 20′ @ .55-.65 CP
MS: do 6x (5′ @ .7 CP and 4′ @ .75CP, 1 min @ .75CP, big gear, low cadence 65-75rpm)
CD: 10′ @ .55-.65 CP

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MRC ZWO ERG 90 Min
Endurance workout by Dustin
BikeStress: 63   Intensity: 0.65

zone 2 and 3 mixing it up

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MRC ZWO ERG 79 Min
Endurance workout by Juan Luque
BikeStress: 49   Intensity: 0.61

Prueba

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MRC ZWO ERG 105 Min
Endurance workout by _BCA_
BikeStress: 93   Intensity: 0.73

15:00 Warm-Up
60:00 Endurance
15:00 Cool-Down

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MRC ZWO ERG 87 Min
Endurance workout by bucky
BikeStress: 63   Intensity: 0.66

endurance with 2 x 20 min efforts

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MRC ZWO ERG 67 Min
Endurance workout by bucky
BikeStress: 50   Intensity: 0.67

3 x 15 @ 70 – 72 ftp progressive

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MRC ZWO ERG 55 Min
Endurance workout by YouYou
BikeStress: 46   Intensity: 0.71

Winter Cycling v3.0 – 20MP Week 5(9) – Day 2

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MRC ZWO ERG 60 Min
Endurance workout by durginiii
BikeStress: 50   Intensity: 0.71

WU: 10′ @ .55-.65 CP
MS: do 4x (5′ @ .7 CP and 5′ @ .75CP, 1 min @ .75CP, big gear, low cadence 65-75rpm)
CD: 5′ @ .55-.65 CP

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MRC ZWO ERG 63 Min
Endurance workout by rma_iep
BikeStress: 49   Intensity: 0.68

workout for all levels of endurance zone

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MRC ZWO ERG 22 Min
Endurance workout by rma_iep
BikeStress: 21   Intensity: 0.76

warm up for VO2 max and anaerobic workouts

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MRC ZWO ERG 60 Min
Endurance workout by rma_iep
BikeStress: 48   Intensity: 0.69

60 minute steady state workout targeting top end of Z2

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MRC ZWO ERG 26 Min
Endurance workout by Rocket88
BikeStress: 18   Intensity: 0.65

A quick little morning spin

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MRC ZWO ERG 60 Min
Endurance workout by OCP
BikeStress: 41   Intensity: 0.64

AE

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MRC ZWO ERG 38.4 Min
Endurance workout by Justin Hoy
BikeStress: 28   Intensity: 0.66

From a standing start do 6 efforts decreasing by 10 seconds from 1 minute down to 10 seconds. Use a light gear that you can spin fast but feel a little resistance. Aim to blow up with a few seconds to go in each effort but keep going until the end of the effort.

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MRC ZWO ERG 60 Min
Endurance workout by K
BikeStress: 35   Intensity: 0.59

45-60 min. EM

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MRC ZWO ERG 40 Min
Endurance workout by PaZ
BikeStress: 32   Intensity: 0.69

5’wu(56%), 30′(72%), 5’cd(56%)

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MRC ZWO ERG 150 Min
Endurance workout by MJN
BikeStress: 99   Intensity: 0.63

20 minute warm-up; 120 minutes @ 65%; 10 minute warm-down

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