Endurance Pro

Endurance Tempo Bursts

Zone 2 riding broken up by regular tempo surges — keeps long rides engaging.

Duration1 h 30 min

DifficultyHard

TSS (est.)77

Intensity factor0.72

Workout structure

10 min 45→65 % + 4 × (14 min @ 68 % + 5 min @ 85 %) + 4 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
4 × repeat
14 min @ 68 % + 5 min @ 85 %
1 h 16 min
- Endurance
  68 % FTP · 170 W at 250 W
  14 min
- Tempo Burst
  85 % FTP · 212 W at 250 W
  5 min
Cool-down
60 % → 40 % FTP
4 min

Why ride Endurance Tempo Bursts?

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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