[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:en-GB:hub:cycling:endurance":3},{"sport":4,"category":5,"head":6,"modified_at":9,"children":10,"content":26,"workouts":159},"cycling","endurance",{"title":7,"description":8},"Endurance cycling sessions: 2 formats","2 endurance cycling sessions, from 5 × 3 min high-cadence drills to a 3-hour durability ride: exact structure, % FTP targets, duration, level, sources.","2026-10-25",[11,14,17,20,23],{"sport":4,"category":12,"workout_count":13},"tempo",2,{"sport":4,"category":15,"workout_count":16},"threshold",9,{"sport":4,"category":18,"workout_count":19},"vo2max",12,{"sport":4,"category":21,"workout_count":22},"sprint",8,{"sport":4,"category":24,"workout_count":25},"test",6,{"h1":27,"intro":28,"how_to_choose":69,"faq":115},"Endurance cycling sessions: durability and cadence",{"type":29,"children":30},"root",[31,56],{"type":32,"tag":33,"props":34,"children":35},"element","p",{},[36,39,46,48,54],{"type":37,"value":38},"text","Endurance makes up most of your riding: hours at an easy pace, at 56–75% of FTP, where you can talk without effort. An endurance ride needs no structure: ride at that pace and that's it. The 2 sessions on this page add something to that easy time without turning it into an intensity session. ",{"type":32,"tag":40,"props":41,"children":43},"a",{"href":42},"\u002Fen-GB\u002Flibrary\u002Fcycling\u002Fendurance\u002Fcycling-high-cadence-drills",[44],{"type":37,"value":45},"High-cadence drills 5 × 3 min",{"type":37,"value":47}," work your pedal stroke at 108–120 rpm, at moderate power. The ",{"type":32,"tag":40,"props":49,"children":51},{"href":50},"\u002Fen-GB\u002Flibrary\u002Fcycling\u002Fendurance\u002Fcycling-durability-intervals",[52],{"type":37,"value":53},"durability ride",{"type":37,"value":55}," puts two threshold efforts after 2 h 30 on the road, where long events are decided.",{"type":32,"tag":33,"props":57,"children":58},{},[59,61,67],{"type":37,"value":60},"Every target is in % of your FTP, so if yours isn't recent, start with a ",{"type":32,"tag":40,"props":62,"children":64},{"href":63},"\u002Fen-GB\u002Flibrary\u002Fcycling\u002Ftest\u002Fcycling-ftp-test-20min",[65],{"type":37,"value":66},"20-minute FTP test",{"type":37,"value":68},". Each page gives the exact structure, the watts for an FTP of 200, 250 or 300 W, how to ride it and what the sources say.",[70,84,100],{"situation":71,"body":72},"New to structured riding, or a natural grinder",{"type":29,"children":73},[74],{"type":32,"tag":33,"props":75,"children":76},{},[77,82],{"type":32,"tag":40,"props":78,"children":79},{"href":42},[80],{"type":37,"value":81},"high-cadence drills 5 × 3 min",{"type":37,"value":83},", 52 minutes, open to newer riders, and easy to fit in the day after a hard session.",{"situation":85,"body":86},"Training for a long race or sportive",{"type":29,"children":87},[88],{"type":32,"tag":33,"props":89,"children":90},{},[91,93,98],{"type":37,"value":92},"the ",{"type":32,"tag":40,"props":94,"children":95},{"href":50},[96],{"type":37,"value":97},"durability ride, 2 h 30 + 2 × 10 min",{"type":37,"value":99},", as your long ride of the week, once 3-hour rides feel familiar.",{"situation":101,"body":102},"Looking for endurance one notch harder",{"type":29,"children":103},[104],{"type":32,"tag":33,"props":105,"children":106},{},[107,113],{"type":32,"tag":40,"props":108,"children":110},{"href":109},"\u002Fen-GB\u002Flibrary\u002Fcycling\u002Ftempo\u002Fcycling-tempo-intervals",[111],{"type":37,"value":112},"tempo intervals 3 × 15 min",{"type":37,"value":114},", on the tempo page.",[116,125,134,143],{"question":117,"answer":118},"What power should endurance rides be at?",{"type":29,"children":119},[120],{"type":32,"tag":33,"props":121,"children":122},{},[123],{"type":37,"value":124},"Between 56 and 75% of your FTP, level 2 on Andrew Coggan's scale: you breathe harder than at rest, but you can hold a conversation. Both sessions on this page stay in that range, apart from the durability ride's two threshold efforts. No recent FTP? Ride on feel: being able to talk easily is a good guide.",{"question":126,"answer":127},"How much of my training should be endurance?",{"type":29,"children":128},[129],{"type":32,"tag":33,"props":130,"children":131},{},[132],{"type":37,"value":133},"Most of it, as a rule: most plans keep the bulk of the hours at an easy pace, with one to three hard sessions a week. These are common training guidelines to fit around your volume, not rules drawn from studies.",{"question":135,"answer":136},"Do endurance rides need structure?",{"type":29,"children":137},[138],{"type":32,"tag":33,"props":139,"children":140},{},[141],{"type":37,"value":142},"Not necessarily: a steady ride at an easy pace already does the job. The sessions on this page get a little more out of it: cadence drills for technique, with little extra fatigue; the durability ride to get used to producing power at the end of a long ride. Keep most of your rides simple.",{"question":144,"answer":145},"Endurance or tempo: what's the difference?",{"type":29,"children":146},[147],{"type":32,"tag":33,"props":148,"children":149},{},[150,152,157],{"type":37,"value":151},"Endurance is ridden at 56–75% of FTP, a pace you can hold for hours that leaves little fatigue. Tempo, at 76–90%, takes more effort: the pace of a long climb at your own rhythm. The first builds the volume, the second turns it into work. ",{"type":32,"tag":40,"props":153,"children":154},{"href":109},[155],{"type":37,"value":156},"Tempo intervals",{"type":37,"value":158}," are the next step.",[160,192],{"slug":161,"sport":4,"category":5,"level":162,"intensity_unit":163,"name":45,"card_summary":164,"duration_seconds":165,"profile":166,"work":189},"cycling-high-cadence-drills","beginner","watt","Five 3-minute blocks at a very high cadence and moderate power. A technique drill for a smoother pedal stroke, with no cardio fatigue.",3120,[167,171,173,175,178,179,180,181,182,183,184,185,186],{"zone":168,"duration_seconds":169,"intensity":170},1,300,"50",{"zone":13,"duration_seconds":169,"intensity":172},"60.5",{"zone":13,"duration_seconds":169,"intensity":174},"70.5",{"zone":13,"duration_seconds":176,"intensity":177},180,"60",{"zone":13,"duration_seconds":176,"intensity":177},{"zone":13,"duration_seconds":176,"intensity":177},{"zone":13,"duration_seconds":176,"intensity":177},{"zone":13,"duration_seconds":176,"intensity":177},{"zone":13,"duration_seconds":176,"intensity":177},{"zone":13,"duration_seconds":176,"intensity":177},{"zone":13,"duration_seconds":176,"intensity":177},{"zone":13,"duration_seconds":176,"intensity":177},{"zone":168,"duration_seconds":187,"intensity":188},600,"47.5",{"intensity_min":190,"intensity_max":191},"55","65",{"slug":193,"sport":4,"category":5,"level":194,"intensity_unit":163,"name":195,"card_summary":196,"duration_seconds":197,"profile":198,"work":208},"cycling-durability-intervals","intermediate","Durability: 2 h 30 + 2 × 10 min at threshold","A long endurance ride, then two threshold efforts once your legs already have 2 h 30 in them. For producing power where races are decided.",11100,[199,200,202,205,206,207],{"zone":168,"duration_seconds":187,"intensity":190},{"zone":13,"duration_seconds":201,"intensity":191},8400,{"zone":203,"duration_seconds":187,"intensity":204},4,"97.5",{"zone":168,"duration_seconds":169,"intensity":190},{"zone":203,"duration_seconds":187,"intensity":204},{"zone":168,"duration_seconds":187,"intensity":188},{"intensity_min":209,"intensity_max":210},"95","100"]