Endurance

Every training session should begin with a gradual warm‑up and end with a cool‑down, followed by stretching after the ride. During your sessions, remember to stay well hydrated and, when needed, to take in a small amount of food.

Endurance

By definition, endurance riding is a relatively low intensity that you can maintain for several hours, with a stable and moderate perception of effort. Breathing remains easy, with very little shortness of breath, and the effort feels smooth and controlled.

Endurance is characterized by a low heart rate, generally below 85% of your maximum heart rate. In terms of power, it corresponds to Zone 2, meaning 56% to 75% of FTP, or 50% to 60% of MAP, depending on the zone model you use.

Endurance work can sometimes feel frustrating because you often need to hold yourself back to stay within the right heart‑rate zone. Yet this is exactly the type of effort that builds your aerobic base.

Your aerobic base is the foundation: the stronger it is, the easier it becomes to progress later in higher‑intensity zones.

Zone 2 endurance is also ideal for active recovery sessions.

These examples are starting points that you can adapt or combine with other exercises.

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