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Endurance · 3 h

Long Endurance Ride

Steady endurance

3h00 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
0:001h303h00
Duration
3 h
Training stress
135 TSS
Intensity factor
0.67
Work at 250 W FTP
1,798 kJ
Carbs burned, est.
80 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. 25 min at 68% FTP
  4. High cadence5 min at 65% FTP · 105 rpm
  5. 24 min at 68% FTP
  6. Low cadence torque6 min at 72% FTP · 65 rpm
  7. Endurance30 min at 68% FTP
  8. 25 min at 68% FTP
  9. High cadence5 min at 65% FTP · 105 rpm
  10. 12 min at 68% FTP
  11. 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.

At 3 h, 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 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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