90-Minute Aerobic Endurance Ride with Tempo Finish

Session Overview

This 90-minute outdoor ride spends 70 minutes building aerobic endurance in Zone 2, then finishes with a 20-minute tempo block to sharpen race-day feel. A staple session for intermediate triathletes preparing for sprint, Olympic, or 70.3 distances who want one structured ride per week without full interval intensity.

What You’ll Need

Warm-Up (10 minutes)

Roll out at easy Zone 1 effort for the first 10 minutes. Gradually build cadence to your natural rhythm (80–90 rpm) and check that your bike position feels comfortable. No structure — just get the legs moving and your breathing settled.

Main Set

Ride 70 minutes at steady Zone 2 (RPE 5–6, conversational effort, approximately 65–75% of FTP). Keep your power or HR consistent — ease off on climbs to avoid drifting into Zone 3. In the final 20 minutes, build progressively into Zone 3 tempo (RPE 7, 76–90% FTP) and hold it to the finish.

  • Minutes 0–70 — Zone 2 endurance (RPE 5–6, conversational pace)
  • Minutes 70–80 — build from Zone 2 into Zone 3 (RPE 6.5, feel it but still in control)
  • Minutes 80–90 — hold Zone 3 tempo (RPE 7), push through the fatigue in your legs

Cool-Down (5 minutes)

Spin the final 5 minutes at easy Zone 1 effort on the way home. If you arrive back before the tempo block ends, loop the block rather than stopping abruptly — your cardiovascular system needs the gradual deceleration.

Coaching Notes

  • The Zone 2 section must feel genuinely easy — if you’re breathing hard or can’t hold a conversation, back off
  • Use the Zone 2 section to practise race nutrition habits: eat every 20–30 minutes on a long bike leg
  • Easier: skip the tempo finish and ride the full 90 minutes at Zone 2. Harder: extend the tempo to 30 minutes
  • This session pairs well the day after an easy run recovery session

Training at your own risk. The information provided is for general guidance only and is not a substitute for professional medical advice. Please consult a doctor before starting any new exercise programme, especially if you have any pre-existing health conditions.