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# ENDURANCE 90

ENDURANCE · 90 MIN

Endurance 90: each step's target, by time

LENGTH 90 MIN

LOAD 66

STEPS 12

HARDEST Z2

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-UP 10 MIN FROM 45 TO 65 % · 85 RPM
2. ENDURANCE 5 × (14 MIN 30 S AT 68 % · 90 RPM, 30 S AT 70 % · 110 RPM)
3. COOL-DOWN 5 MIN FROM 60 TO 45 %

Percentages are of your FTP.

## TIME IN EACH ZONE

- Z1 RECOVERY 13 MIN
- Z2 ENDURANCE 78 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](https://pedalmania.cc/workouts/endurance-90/files/zwo) [.ERG](https://pedalmania.cc/workouts/endurance-90/files/erg) [.MRC](https://pedalmania.cc/workouts/endurance-90/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-90