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55min Endurance

A foundational Zone 2 endurance workout that develops cardiovascular efficiency and metabolic adaptations.
55m Duration
4
Intensity
37
Training stress
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Workout Segments

Easy Warmup

Light intensity warm-up to prepare the body for exercise
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Duration 5m
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Intensity 2
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Power 40% - 55% FTP
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Heart Rate 60% - 65% Max HR

Build Warmup

Gradually increasing intensity to prepare for the main workout
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Duration 5m
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Intensity 3
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Power 55% - 70% FTP
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Heart Rate 65% - 75% Max HR

Endurance 20min

Moderate intensity Zone 2 endurance effort
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Duration 20m
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Intensity 4
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Power 65% - 75% FTP
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Heart Rate 65% - 75% Max HR

Endurance 20min

Moderate intensity Zone 2 endurance effort
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Duration 20m
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Intensity 4
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Power 65% - 75% FTP
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Heart Rate 65% - 75% Max HR

Cool Down

Gradually decreasing intensity to safely end the workout
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Duration 5m
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Intensity 2
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Power 40% - 55% FTP
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Heart Rate 60% - 65% Max HR