Endurance · 30 min
Quick Aerobic Spin
Steady endurance
A short Zone 2 ride for days when time is tight. Steady, comfortable, nose-breathing pace.
- Duration
- 30 min
- Training stress
- 21 TSS
- Intensity factor
- 0.65
- Work at 250 W FTP
- 285 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
- Warm-up5 min ramp 45% → 70% FTP
- Endurance20 min at 68% FTP
- Cool-down5 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
- Aerobic MaintenanceSteady endurance45 min
- Easy Aerobic SpinSteady endurance1 h
- Endurance with Tempo Touches4 × 3 min Tempo1 h 15 min
- Big Gear EnduranceEndurance, low cadence1 h 15 min
- Steady Endurance RideSteady endurance1 h 30 min
- Cadence PyramidsEndurance, cadence pyramids1 h 30 min
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.
Ride this workout