Description:
This workout is designed to build your aerobic endurance while maintaining a steady and manageable effort. It consists of a long warm-up, steady state intervals at endurance pace, and a cool-down. Ideal for riders aiming to improve their long-distance capabilities without overreaching.

Structure:
• Warm-Up:
• 10 minutes starting easy and gradually increasing to 55% of FTP.
• Main Set:
• 40 minutes at 70–80% of FTP (Endurance Zone),
• 2:30/3:00 minutes of easy pedaling (55% FTP) between each 40-minute block.
• Cool-Down:
• 10 minutes gradually decreasing effort to % of FTP.

Key Points:
• Focus on maintaining a smooth, efficient pedal stroke.
• Keep your cadence steady between 85–95 rpm.
• Breathing should be controlled; you should be able to hold a conversation during the main intervals.
• Nutrition and hydration are important for sessions lasting over an hour.
Key Elements
Ideal for building aerobic endurance
Keeps attention high thanks to gentle variations
Great for indoor sessions focused on continuous worklink

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