Endurance Pro

Endurance 45

Steady aerobic riding that builds your base without adding much fatigue.

Duration45 min

DifficultyEasy

TSS (est.)31

Intensity factor0.65

Workout structure

10 min 45→65 % + 30 min @ 68 % + 5 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
Endurance
68 % FTP · 170 W at 250 W
30 min
Cool-down
60 % → 40 % FTP
5 min

Why ride Endurance 45?

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.

More about Endurance training →

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