Durability · 2 h 12 min
Late Surge Practice
1 h 30 endurance, then 4 × 2 min Threshold
An hour and a half of Zone 2, then four hard 2-minute surges. Rehearses attacking or climbing when the legs are tired.
- Duration
- 2 h 12 min
- Training stress
- 106 TSS
- Intensity factor
- 0.69
- Work at 250 W FTP
- 1,309 kJ
- Carbs burned, est.
- 85 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
- Warm-up10 min ramp 45% → 70% FTP
- Pre-load1 h 30 min at 67% FTP
- 4 ×
- Late surge2 min at 105% FTP
- Recover4 min at 55% FTP
- Cool-down8 min ramp 60% → 40% FTP
Why ride it
The hard work comes after a long Zone 2 pre-load, so you practise producing power on tired legs, the way the second half of a brevet or ultra race feels. These sessions train fatigue resistance: how much of your power survives hours of riding.
At 2 h 12 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: Cycling durability: what it is and how to train it.
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 durability workouts
- Short Fatigued Sweet Spot60 min endurance, then 2 × 10 min Sweet spot1 h 48 min
- Mountain Pass Simulation4 × 20 min Tempo2 h 12 min
- Race Pace Rehearsal3 + 3 + 3 + 3 + 3 + 3 min Sweet spot2 h 30 min
- Kilojoule Burner3 × 20 min Tempo3 h
- Fatigued Threshold2 h endurance, then 3 × 10 min Threshold3 h 3 min
- Fatigued Sweet Spot2.5 h endurance, then 2 × 20 min Sweet spot3 h 38 min
All durability workouts · Full library · Training plans by event
Ride it with ERG, fueling prompts and stand-up reminders.
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