Ride and Grind
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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.

Beginner to intermediate · 6 weeks · ~29h total · TSS 1382
Week 1 Base 3 sessions · ~3.2h · TSS 160
Endurance Week 1.1 - Endurance training (1.5h) 1h 30m TSS 62 Recovery Recovery Intervals 4x2min 44 min TSS 50 Quality Week 1.4 - Cadence training 1h TSS 48
Week 2 Base 4 sessions · ~6.8h · TSS 320
Endurance Week 10.4 - Endurance training (2h) 2h TSS 83 Endurance #004 Endurance training 2h 30m TSS 106 Quality #017 Cadence training 1h 30m TSS 75 Recovery Recovery Intervals 3x40sec 47 min TSS 56
Week 3 Recovery 2 sessions · ~1.7h · TSS 100

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

Recovery Recovery Ride (12 stages) 41 min TSS 38 Endurance Endurance Ride (37 stages) 1h TSS 62
Week 4 Build 3 sessions · ~5.2h · TSS 233
Endurance #005 Endurance training 3h TSS 127 Recovery Recovery Ride (12 stages) (2) 41 min TSS 38 Quality Week 9.3 - Tempo endurance training (1.5h) 1h 30m TSS 68
Week 5 Build 4 sessions · ~10.2h · TSS 470
Endurance #006 Endurance training 3h 30m TSS 148 Endurance #007 Endurance training 4h TSS 169 Quality Tempo Ride (40 stages) 2h TSS 102 Recovery Recovery Intervals 5x40sec 41 min TSS 51
Week 6 Recovery & Test 2 sessions · ~1.8h · TSS 99

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

Recovery Recovery Intervals 5x40sec (2) 41 min TSS 51 Quality Week 10.3 - Tempo endurance training (1h) 1h 5m TSS 48