https://www.trainerroad.com/career/garydavies44/ri...
Zone | Zone | Duration | Duration | Percent | Low | High |
0 | Coasting | 00:00:00 | 00:00:00 | 0.0% | 0 | 0 |
1 | Active Recovery | 00:04:58 | 00:04:58 | 5.5% | 1 | 143 |
2 | Endurance | 01:14:33 | 01:14:33 | 82.8% | 143 | 198 |
3 | Tempo | 00:10:29 | 00:10:29 | 11.6% | 198 | 229 |
| Sweet Spot | 00:00:00 | | 0.0% | 229 | 247 |
4 | Threshold | 00:00:00 | 00:00:00 | 0.0% | 247 | 276 |
5 | VO2 Max | 00:00:00 | 00:00:00 | 0.0% | 276 | 315 |
| Anaerobic | 00:00:00 | | 0.0% | 315 | 3000 |
Description
Andrews is 90 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.
Goals
Aerobic Endurance training is primarily about cultivating a deep, wide endurance base that includes all of the physiological adaptations inherent in long, steady, low-intensity riding, e.g. improved fat metabolism & glycogen conservation, lower HR at aerobic workloads, and the improved ability to bounce back from higher-intensity efforts.
As time-constrained as most riding schedules are, shorter Endurance rides done consistently can make up for some of the lacking pro-rider time availability.
Try to hold your spin within an 85-95rpm range & spend ample time adapting to & modifying your position on the bike while the workload is more manageable.