Overview

An aerobic development ride—often called an endurance ride—is a steady ride of 1.5 hours or more at a comfortable, talkable pace. Think of it as the foundation of your cycling fitness: not flashy, not too hard, but absolutely essential. In this version, we add short 2–3 minute efforts toward the end of the ride to wake up your fast-twitch fibers and make them more aerobically efficient.

Key Benefits

• Builds the aerobic base that supports all cycling performance
• Improves fat burning for better endurance and threshold power
• Enhances recovery from hard efforts by clearing fatigue byproducts
• Trains both slow- and fast-twitch fibers to work more efficiently
• Forms the backbone of a well-structured training plan year-round

How to Apply This

1. Ride for at least 90 minutes, ideally 2–3 hours if time allows
2. Stay in Heart Rate Zone 2 (or RPE 3–4/10) where talking is easy
3. Toward the end, add 2–3 efforts of 2–3 minutes just below threshold (comfortably hard, but sustainable)
4. Keep the rest of the ride steady—no big surges or sprinting
5. If you’re still new to endurance riding, skip the late-stage efforts until your base improves

Pro Tip

Avoid pushing too hard early in the ride—spiking above threshold will change the energy system you’re targeting. For progression, either extend the duration of the ride or increase the number and length of late-stage efforts. Flat to rolling terrain works best so you can control your pacing. And remember: consistency is key. One long ride helps, but making them a regular part of your training makes the real difference.