Workout Library

8-10 structured Zone 2 workouts for all levels - ready to use

Welcome to the workout library

Here you'll find a collection of structured Zone 2 workouts designed to build aerobic capacity, increase endurance, and improve your overall cycling fitness. Each workout includes detailed instructions, duration, intensity zones, and practical tips.

These workouts are free to use, but for complete 8-week training programs with progression, nutrition tips, and personalized adjustments, check out our paid plans.

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Showing 10 workouts

Recovery Ride

Easy
45 min
Zone 2

A light, easy session designed for active recovery after hard training or races. Keeps you moving without stressing your body.

Structure

10 min warm-up in Zone 1 → 25 min easy Zone 2 (60-65% FTP) → 10 min cool-down in Zone 1

Tip

Stay in the lower end of Zone 2. It should feel easy - you should be able to talk without any issues.

Base Endurance

Easy
60 min
Zone 2

The standard workout for building aerobic capacity. Perfect for establishing a solid endurance foundation.

Structure

10 min warm-up → 45 min Zone 2 (65-70% FTP) → 5 min cool-down

Tip

Focus on steady cadence (85-95 RPM) and keep intensity stable throughout the session.

Tempo Intervals

Moderate
90 min
Zone 2 + Zone 3

Combination of Zone 2 base work with 3 tempo periods to develop aerobic power without going too hard.

Structure

15 min Zone 2 warm-up → 3 x 10 min Zone 3 (75-85% FTP) with 5 min Zone 2 between → 15 min Zone 2 cool-down

Tip

Tempo periods should be challenging but sustainable - you should be able to complete all three.

Long Ride

Moderate
120 min
Zone 2

A classic long Zone 2 ride to build endurance and teach your body to use fat as fuel.

Structure

15 min warm-up → 90 min steady Zone 2 (65-70% FTP) → 15 min cool-down

Tip

Eat and drink regularly - every 20 minutes. This is as much a nutrition session as a training session.

Sweet Spot

Hard
75 min
Zone 2 + Zone 4

Training in the optimal zone between Zone 2 and threshold - maximum training stimulus with manageable stress.

Structure

15 min Zone 2 warm-up → 3 x 15 min Sweet Spot (88-93% FTP) with 5 min Zone 2 rest → 10 min cool-down

Tip

Sweet Spot feels challenging but sustainable. Breathe deeply and evenly, maintain focus on technique.

Endurance Builder

Easy
90 min
Zone 2

A mid-range session with increasing duration to progressively build aerobic capacity.

Structure

15 min warm-up → 60 min Zone 2 (65-70% FTP) with gradual increase to 70% towards the end → 15 min cool-down

Tip

The last 15 minutes should feel a bit harder, but still within Zone 2. Training for mental strength.

Progressive Ride

Moderate
60 min
Zone 2 → Zone 3

Start in Zone 2 and gradually build to Zone 3 - good for developing aerobic threshold.

Structure

10 min Zone 1 warm-up → 15 min Zone 2 (65%) → 15 min Zone 2 (70%) → 15 min Zone 3 (75-80%) → 5 min cool-down

Tip

Increases should be gradual - don't jump in intensity. Listen to your body.

Long Endurance

Moderate
150 min
Zone 2

A solid long session for experienced cyclists who want to build serious aerobic capacity.

Structure

15 min warm-up → 120 min steady Zone 2 (65-70% FTP) → 15 min cool-down

Tip

Mental preparation is key. Break the session into 30-minute blocks mentally. Nutrition and hydration are critical.

VO2 Max Intervals

Hard
60 min
Zone 2 + Zone 5

Short, intense intervals to develop maximum oxygen uptake. Demanding, but highly effective.

Structure

20 min Zone 2 warm-up → 5 x 3 min Zone 5 (105-120% FTP) with 3 min Zone 1 rest → 10 min cool-down

Tip

These should feel extremely hard. Focus on completing all 5 intervals - adjust intensity if necessary.

Ultra Endurance

Hard
180 min
Zone 2

An epic long ride for serious athletes who want to build deep aerobic capacity. Preparation for long events.

Structure

20 min warm-up → 140 min steady Zone 2 (65-70% FTP) → 20 min cool-down

Tip

Eat and drink every 15-20 min. Take short breaks (1-2 min) if needed to stretch. Mentally tough but enormously valuable.

Ready for a structured program?

These workouts are a good start, but for maximum progress you need a complete 8-week program with progression, nutrition tips, and personalized adjustments.

✓ INCLUDED

Progressive Build

8 weeks of planned progression that systematically builds aerobic capacity

✓ INCLUDED

Detailed Instructions

Each session with exact guidance, pacing tips, and technique focus

✓ INCLUDED

Nutrition & Recovery

Dietary advice, meal timing, and sleep optimization for maximum effect

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