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Endurance · 1 h

Easy Aerobic Spin

Steady endurance

1h00 of Zone 2 at ~68% FTP with cadence variations every 30 minutes. The foundation of ultra fitness: builds fat oxidation, mitochondrial density and saddle time. Practise your race fueling on every ride this long.

Download .zwoRide it in MeepMeep
FTP
0:0030m1h00
Duration
1 h
Training stress
42 TSS
Intensity factor
0.65
Work at 250 W FTP
575 kJ
Carbs burned, est.
70 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. Endurance30 min at 68% FTP
  3. 12 min at 68% FTP
  4. Cool-down8 min ramp 60% → 40% FTP

Why ride it

Zone 2 riding at roughly 65 to 70% of FTP, from 30 minutes to 6 hours, with cadence changes every half hour to keep long indoor sessions engaging. This is the foundation of randonneuring fitness and the place to rehearse your fueling.

Read more: How many carbs per hour on long rides.

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 endurance rides

All endurance 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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