PEDAL MANIAMENU

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ENDURANCE 90

ENDURANCE · 90 MIN
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
LENGTH90 MIN
LOAD66
STEPS12
HARDESTZ2

An hour and a half of zone 2, with a spin-up every quarter of an hour to keep the legs awake.

THE STEPS

  1. WARM-UP10 MIN FROM 45 TO 65 % · 85 RPM
  2. ENDURANCE5 × (14 MIN 30 S AT 68 % · 90 RPM, 30 S AT 70 % · 110 RPM)
  3. COOL-DOWN5 MIN FROM 60 TO 45 %

Percentages are of your FTP.

TIME IN EACH ZONE

  • Z1RECOVERY13 MIN
  • Z2ENDURANCE78 MIN

THE COACH SAYS

  • 0:00 A long one. Start easy.
  • 10:00 Steady.
  • 17:00 Eat and drink as you go.
  • 24:30 Spin-up: 110 rpm for 30 seconds.
  • 85:00 Well ridden.

RIDE IT

In Pedal Mania: open WORKOUTS, then OURS, and pick Endurance 90.

.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.