YourIntervalsEndurance Pro
Endurance 120
Two hours of steady endurance. Fuel early and often.
030 min60 min90 min120 min
Duration2 h
DifficultyHard
TSS (est.)90
Intensity factor0.67
Workout structure
10 min 45→65 % + 4 × (22 min @ 70 % + 3 min @ 60 %) + 10 min 60→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.
- Warm-up45 % → 65 % FTP10 min
- 4 × repeat22 min @ 70 % + 3 min @ 60 %1 h 40 min
- Endurance70 % FTP · 175 W at 250 W22 min
- Recovery60 % FTP · 150 W at 250 W3 min
- Cool-down60 % → 40 % FTP10 min
Why ride Endurance 120?
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.
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.
Riding tips
- Ride it in ERG mode: YourIntervals sets the resistance for every interval, so focus on a smooth, steady cadence around 85–95 rpm.
- Targets feel off today? Use the intensity control to scale the whole workout up or down in 1 % steps.
- This is a long session: start fuelling early and drink regularly.