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Endurance · 2 h 18 min

Rolling Hills Ride

6 × 6 min Tempo

Endurance with gentle rises in power, like rolling terrain. Settle into the climbs, recover on the way down.

Download .zwoRide it in MeepMeep
FTP
0:001h092h18
Duration
2 h 18 min
Training stress
106 TSS
Intensity factor
0.68
Work at 250 W FTP
1,372 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. 6 ×
    1. Flat9 min at 66% FTP
    2. Rise6 min at 78% FTP
    3. Descent5 min at 60% FTP
  3. 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 2 h 18 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 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.

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