YourIntervalsEndurance
Endurance workouts: Build your aerobic engine
Steady, conversational riding that develops aerobic capacity and fatigue resistance. It's the foundation of cycling fitness and should make up most of your training time.
Intensity56–75 % FTP
Typical duration45–180+ min
Workouts9
When to use it
Regularly throughout the week, especially for longer rides.
Recovery
Rides up to about 90 minutes add little fatigue. Longer rides need fuelling and may leave you tired the next day.
Recommended to start
More Endurance workouts
Pro
Endurance 45
Pro
Endurance Cadence 60
Pro
Endurance 75
Pro
Endurance Tempo Bursts
Pro
Endurance 150
Pro
Endurance 180
These FTP ranges are conventional training-zone guidelines, not precise physiological boundaries. Individual responses vary, and the right target also depends on interval length.