PEDAL MANIAMENU

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ENDURANCE 45

ENDURANCE · 45 MIN
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
LENGTH45 MIN
LOAD32
STEPS3
HARDESTZ2

Steady zone 2, the riding that most fitness is built on.

THE STEPS

  1. WARM-UP5 MIN FROM 45 TO 65 % · 85 RPM
  2. ENDURANCE35 MIN AT 68 % · 90 RPM
  3. COOL-DOWN5 MIN FROM 60 TO 45 %

Percentages are of your FTP.

TIME IN EACH ZONE

  • Z1RECOVERY9 MIN
  • Z2ENDURANCE36 MIN

THE COACH SAYS

  • 5:00 Settle in. Smooth, steady pedalling.
  • 20:00 A third done. Drink something.
  • 35:00 Five minutes left of this one.

RIDE IT

In Pedal Mania: open WORKOUTS, then OURS, and pick Endurance 45.

.ZWO.ERG.MRCFor other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.