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# ENDURANCE 45

ENDURANCE · 45 MIN

Endurance 45: each step's target, by time

LENGTH 45 MIN

LOAD 32

STEPS 3

HARDEST Z2

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

## THE STEPS

1. WARM-UP 5 MIN FROM 45 TO 65 % · 85 RPM
2. ENDURANCE 35 MIN AT 68 % · 90 RPM
3. COOL-DOWN 5 MIN FROM 60 TO 45 %

Percentages are of your FTP.

## TIME IN EACH ZONE

- Z1 RECOVERY 9 MIN
- Z2 ENDURANCE 36 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](https://pedalmania.cc/workouts/endurance-45/files/zwo) [.ERG](https://pedalmania.cc/workouts/endurance-45/files/erg) [.MRC](https://pedalmania.cc/workouts/endurance-45/files/mrc) For other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.

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Source: https://pedalmania.cc/workouts/endurance-45