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2026-04-29

Endurance with seated torque

  • Id: 2026-04-29-endurance-with-seated-torque
  • Title: Endurance with seated torque
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: support
  • Planned time: unscheduled
  • Duration: 1:45-2:00
  • Intensity: mostly Z2 with 4 x 6 min seated torque at 70-78% FTP, 182-203 W, 55-65 rpm
  • Location: home base

Objective

Support the block with muscular endurance work that reinforces seated torque without creating a second threshold day.

Goal

Maintain endurance volume, add low-cadence muscular support, and keep the week moving forward without compromising the next key sessions.

Reasoning

This day should add useful support work, not drama. The torque reps belong inside a controlled endurance ride so the session keeps the block pressing forward while staying clearly below the cost of a second major quality day.

Workout plan

  • Ride steady endurance throughout.
  • Include 4 x 6 min seated torque at 70-78% FTP, cadence 55-65 rpm, with 6 min easy spinning between.
  • Keep the torque work muscular and controlled, not grindy.
  • If Tuesday's threshold day carries more fatigue than expected, reduce to 2-3 torque reps but still complete the ride.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 20 min, 55-70, warmUp
  • Repetition block: 4 reps
    • Step: Seated torque, 6 min, 70-78, active
    • Step: Easy endurance, 6 min, 55-65, rest
  • Step: Endurance, 30 min, 65-75, active
  • Step: Cool-down, 10 min, 50-60, coolDown

Recovery

  • Gentle mobility only.
  • Keep the day light outside the ride.

Fueling

  • Start fed.
  • Use 60-75 g carbohydrate per hour.
  • Recover normally after the ride.

Constraints

  • This is not an easy spin.
  • The goal is to keep the block pressing forward without turning the day into a second threshold session.

Notes

Coach intent: controlled muscular support inside an endurance day.