Live
Powered by

2026-05-20

Endurance with seated torque

  • Id: 2026-05-20-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
  • Distance: ~50-60 km
  • Intensity: Z2 with low-cadence support work
  • Location: Edmonton, AB

Objective

Restore muscular endurance and seated pressure without turning the day into a second hard session.

Goal

  • Rebuild seated muscular endurance for gravel and long sustained riding.
  • Add controlled force production without making the day high stress.

Reasoning

  • Ghost of the Gravel rewards seated pressure and durability, not just aerobic volume.
  • This ride sits after the first quality day to build strength-specific support while keeping total intensity under control.

Workout plan

  • Ride steady endurance throughout.
  • Include 4 x 6 min seated torque at 70-78% FTP, 55-65 rpm, with 6 min easy between.
  • Keep the rest of the ride aerobic.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 20 min, 55-68, warmUp
  • Step: Endurance, 30 min, 65-75, active
  • Repetition block: 4 reps
    • Step: Seated torque, 6 min, 70-78, active
    • Step: Easy spin, 6 min, 55-65, rest
  • Step: Endurance, 30 min, 65-75, active
  • Step: Cool-down, 10 min, 50-60, coolDown

Fueling

  • Use 45-60 g carbohydrate per hour.

Constraints

  • If the legs still feel blunted from travel, reduce to 2-3 reps.

Notes

This is a support day, not a second key day.