THURSDAY, OCTOBER 1 · YOUR TRAINING
Today’s priority
Endurance ride (Zone 2) fits today’s training situation.
Endurance ride: 60–90 minutes at 55–75% FTP
Build aerobic durability and efficiency. Keep the effort comfortably steady.
Illustrative guidance · Not accepted
Your choice, export and completion remain separate.
Why this recommendation
Build aerobic durability. Keep the effort steady.
An endurance ride supports aerobic efficiency between harder sessions.
Training purpose: Aerobic endurance
Why this dose: 60–90 minutes is the starting range for this illustrative session.
A personalized optimal duration has not been established from your workout responses.
Your session
A steady ride, with an easy start and finish.
60–90 minutes · 55–75% FTP
- Progressive warm-up
- Steady Zone 2 effort
- Easy cool-down
Power stays steady; breathing stays conversational.
YOU ASKED · How do I warm up and cool down?
Start gently. Finish easy.
Use the first 10 minutes for a progressive warm-up. Let the effort rise gradually toward your steady Zone 2 work.
Keep the final 10 minutes easy for your cool-down. Both are already included in the session’s total time.
From this illustrative endurance prescription · Your workout remains unaccepted.