Endurance Workouts

Time-tested endurance training that builds the aerobic foundation you need. These proven workouts help you ride longer, stronger, and more efficiently at any age.

directions_bikeAll Workouts spaRecovery routeEndurance speedTempo local_fire_departmentThreshold boltVO2 Max flash_onMax Power scienceTest
44 workouts found
route Endurance 45m

45min Endurance Undulations

A short, dynamic workout that alternates between Zone 1 and Zone 2 in 5-minute intervals. This 45-minute session introduces metabolic flexibility, maintaining aerobic focus throughout.
mode_heat Intensity: 4/10
trending_up TSS: 26
route Endurance 1h 35m

95min Endurance Undulations

A balanced workout that alternates between Zone 1 and Zone 2 in 10-minute intervals. This 95-minute session improves metabolic flexibility while building aerobic capacity, maintaining aerobic focus throughout.
mode_heat Intensity: 4/10
trending_up TSS: 61
route Endurance 1h 15m

75min Endurance Undulations

A balanced workout that alternates between Zone 1 and Zone 2 in 10-minute intervals. This 75-minute session improves metabolic flexibility while building aerobic capacity, maintaining aerobic focus throughout.
mode_heat Intensity: 4/10
trending_up TSS: 47
route Endurance 1h 45m

105min Endurance Undulations

A extended workout that alternates between Zone 1 and Zone 2 in 15-minute intervals. This 105-minute session develops deep metabolic flexibility and aerobic endurance, maintaining aerobic focus throughout.
mode_heat Intensity: 4/10
trending_up TSS: 68
route Endurance 30m

30min Endurance

A short, efficient Zone 2 endurance workout that balances aerobic development with reasonable intensity.
mode_heat Intensity: 4/10
trending_up TSS: 17
route Endurance 3h 5m

185min Endurance Undulations

A extended workout that alternates between Zone 1 and Zone 2 in 17-minute intervals. This 185-minute session develops deep metabolic flexibility and aerobic endurance, maintaining aerobic focus throughout.
mode_heat Intensity: 4/10
trending_up TSS: 125
route Endurance 45m

45min Endurance

A solid Zone 2 endurance session that improves aerobic capacity and muscular endurance without excessive fatigue.
mode_heat Intensity: 4/10
trending_up TSS: 29
route Endurance 1h 5m

65min Endurance Undulations

A varied workout that moves between Zone 1 and Zone 2, improving metabolic flexibility while maintaining aerobic focus.
mode_heat Intensity: 4/10
trending_up TSS: 39
route Endurance 1h 15m

75min Aerobic Wave

A rhythmic endurance workout featuring alternating Zone 1 and Zone 2 segments to enhance aerobic capacity with varied stimuli.
mode_heat Intensity: 4/10
trending_up TSS: 47
route Endurance 2h 15m

135min Endurance Undulations

A extended workout that alternates between Zone 1 and Zone 2 in 15-minute intervals. This 135-minute session develops deep metabolic flexibility and aerobic endurance, maintaining aerobic focus throughout.
mode_heat Intensity: 4/10
trending_up TSS: 89
route Endurance 2h 5m

125min Endurance Undulations

A extended workout that alternates between Zone 1 and Zone 2 in 18-minute intervals. This 125-minute session develops deep metabolic flexibility and aerobic endurance, maintaining aerobic focus throughout.
mode_heat Intensity: 4/10
trending_up TSS: 83
route Endurance 2h 30m

150min Endurance Undulations

A extended workout that alternates between Zone 1 and Zone 2 in 17-minute intervals. This 150-minute session develops deep metabolic flexibility and aerobic endurance, maintaining aerobic focus throughout.
mode_heat Intensity: 4/10
trending_up TSS: 101
route Endurance 2h 45m

165min Endurance Undulations

A extended workout that alternates between Zone 1 and Zone 2 in 15-minute intervals. This 165-minute session develops deep metabolic flexibility and aerobic endurance, maintaining aerobic focus throughout.
mode_heat Intensity: 4/10
trending_up TSS: 110
route Endurance 1h 20m

Endurance Fartlek Play

Swedish 'speed play' adapted for endurance. Variable intensities teach adaptability and make training engaging and fun.
mode_heat Intensity: 4/10
trending_up TSS: 57
route Endurance 1h 20m

Aerobic Capacity Builder

Extended aerobic development session targeting fat oxidation and mitochondrial adaptation. Foundation for all higher intensities.
mode_heat Intensity: 4/10
trending_up TSS: 56

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