Endurance Pro

Endurance 180

Three hours in Zone 2 — the indoor long ride. Fuel and hydrate throughout.

Duration3 h

DifficultyExtreme

TSS (est.)140

Intensity factor0.68

Workout structure

10 min 45→65 % + 6 × (25 min @ 70 % + 2 min @ 62 %) + 8 min 60→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.

Warm-up
45 % → 65 % FTP
10 min
6 × repeat
25 min @ 70 % + 2 min @ 62 %
2 h 42 min
- Endurance
  70 % FTP · 175 W at 250 W
  25 min
- Recovery
  62 % FTP · 155 W at 250 W
  2 min
Cool-down
60 % → 40 % FTP
8 min

Why ride Endurance 180?

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.

More about Endurance training →

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