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Endurance Builder

Build your aerobic base over 6 weeks so you can hold a solid pace for longer, with steadily longer endurance rides and light recovery.

6 weeks · ~24h total · TSS 838

Send every week of this plan to your Intervals.icu calendar in one go, starting from the date below (each week's sessions are spread across that week — you can move individual dates on Intervals.icu afterwards).
Week 1 3 sessions · ~3h · TSS 110
Base
Endurance Endurance Ride 1h 30min 1h 30m TSS 56 Recovery Recovery Ride 30min 0h 30m TSS 7 Quality Combi tempo-endurance training 1h 0m TSS 47
Week 2 3 sessions · ~4.2h · TSS 151
Base
Endurance Endurance Ride 1h 55min 1h 55m TSS 74 Recovery Recovery Ride 1h 1h 0m TSS 13 Quality Combi tempo-endurance training 1h 15m TSS 64
Week 3 2 sessions · ~2.3h · TSS 53
Recovery

Easy week — let the base you built start to sink in.

Recovery Recovery Ride 1h 15min 1h 15m TSS 14 Endurance Endurance Intervals 3x9min 1h 0m TSS 39
Week 4 3 sessions · ~5h · TSS 177
Build
Endurance Endurance Ride 2h 30min 2h 30m TSS 99 Recovery Recovery Ride 1h 30min 1h 30m TSS 15 Quality Tempo Intervals 10x3min 1h 0m TSS 63
Week 5 4 sessions · ~7h · TSS 282
Build

The biggest week of the plan — a second endurance ride is added on top of the usual structure, right before you test your progress.

Endurance Endurance Ride 2h 2h 0m TSS 79 Quality Combi tempo-endurance training 1h 30m TSS 75 Recovery Recovery Ride 30min 0h 30m TSS 7 Endurance Endurance Ride 3h 3h 0m TSS 121
Week 6 2 sessions · ~2.2h · TSS 65
Recovery & Test

Wind down, then test how far your endurance has come.

Recovery Recovery Ride 1h 1h 0m TSS 13 Quality Combi tempo-endurance training 1h 10m TSS 52