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Test · 2 h 43 min

Durability Test

2 h endurance, then 20 min all-out

2 hours at Zone 2, then a 20-minute all-out effort in free-ride mode. Compared to your fresh FTP this gives your durability ratio — how much of your power survives fatigue. Elite ultra riders retain 95%+. Fuel 80-90 g/h during the pre-load.

Download .zwoRide it in MeepMeep
FTP
0:001h212h43
Duration
2 h 43 min
Training stress
145 TSS
Intensity factor
0.73
Work at 250 W FTP
1,690 kJ
Carbs burned, est.
95 g/h

Stress and work are estimates for riding exactly on target. Watts and carbohydrate use scale with your FTP; the carb figure assumes a 250 W FTP.

The workout, step by step

  1. Warm-up10 min ramp 45% → 70% FTP
  2. Pre-load2 h at 67% FTP
  3. 3 min at 50% FTP
  4. 20-min all-out (fatigued)20 min all-out, ERG off
  5. Cool-down10 min ramp 60% → 40% FTP

Why ride it

A ramp test, a classic 20-minute FTP test, and a durability test that compares fatigued 20-minute power after two hours of riding against your fresh FTP.

At 2 h 43 min, treat this as fueling practice too: eat and drink on a schedule from the first hour, using what you plan to carry on the day. MeepMeep prompts you for carbs, fluid and sodium and tracks what you eat against your target.

Read more: How to measure cycling durability.

Use the .zwo file

The download is a standard Zwift workout file with targets as a percentage of FTP, so it scales to you.

  • MeepMeep: no download needed. Open it in the app, pair your trainer and ride in ERG.
  • Zwift: put the file in Documents/Zwift/Workouts/<your Zwift ID>, then find it under Custom Workouts.
  • TrainerDay, intervals.icu and others: import the .zwo into your workout library.

More cycling fitness tests

All test workouts · Full library · Training plans by event

Ride it with ERG, fueling prompts and stand-up reminders.

MeepMeep is free and runs in Chrome or Edge. No account; your rides stay on your device.

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