Overview

Endurance training is the foundation of cycling fitness. It involves riding at a comfortable pace that you can maintain for extended periods while having a conversation.

Key Benefits

• Builds your aerobic capacity and cardiovascular health
• Improves fat burning efficiency
• Increases mitochondrial density in muscles
• Forms 70-80% of most training plans

How to Apply This

1. Ride at 60-70% of your maximum effort
2. You should be able to hold a conversation
3. Focus on consistent, steady effort
4. Gradually increase duration over time

Pro Tip

Start with shorter rides and gradually build up. Your breathing should be comfortable throughout the ride.